MoPro
TrainersEye · Neck & Upper Back Health
Neck & Upper Back A
Trainer's Eye
Phase 1 · Settle and move · Session A

Settle the neck.
Move it gently.
Force nothing.

Six drills that restore comfortable range and load the neck with isometrics only — no end range, no clicking, no strain.

  • Asession
  • P1Settle
  • 12:00on the clock
  • — donecompleted

Isometrics settle it

Sustained holds under moderate load can reduce pain for a period afterwards. Useful before a long screen session.

Never force a click

Self-manipulating a painful neck gives brief relief and no lasting change. Nothing in this programme goes to a hard end range.

Pain is not damage

Pain is an alarm, not a measure of harm. It can stay switched on long after tissue has healed.

Three couplets · two rounds · twelve minutes · a neck that carries the day

A

Nod

Chin nods + flexion hold
A1

Supine chin nods

60 s · slow reps

Lying down; nod the chin gently toward the throat as if saying yes, then release.

Easier smaller nod  ·  Harder hold two seconds

R1R2—
A2

Isometric neck flexion

5 × 10 s · ×2

Palm on the forehead; press the head gently forward into it without moving.

Easier gentler press  ·  Harder 15-s holds

R1R2
B

Turn

Rotation + extension hold
B1

Active neck rotation

60 s · slow reps

Sitting tall; turn the head slowly toward each shoulder, stopping short of any pull.

Easier smaller range  ·  Harder pause one second each side

R1R2—
B2

Isometric neck extension

5 × 10 s · ×2

Hands behind the head; press the head gently back into them without moving.

Easier gentler press  ·  Harder 15-s holds

R1R2
C

Shoulders

Shoulder rolls + side-flexion holds
C1

Shoulder rolls

60 s · slow reps

Roll the shoulders back in the biggest slow circle that stays comfortable.

Easier smaller circle  ·  Harder one side at a time

R1R2—
C2

Isometric side flexion

5 × 10 s/side · ×2

Palm on the side of the head; press the head sideways into it without moving.

Easier gentler press  ·  Harder 15-s holds

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: up to 4/10 during, back to your normal by the next morning, no worse week to week.
  2. Never force or twist the neck to make it click. Nothing in this programme goes to a hard end range.
  3. Dizziness, visual change, slurred speech or swallowing trouble with neck movement: stop and get seen the same day.
  4. Isometric holds first. Tension without movement is the calmest way to load an irritable neck.

Tick it off

MovementRound 1Round 2Best
A1Supine chin nodsslow reps in 60 s —
A2Isometric neck flexion5 × 10 s
B1Active neck rotationslow reps in 60 s —
B2Isometric neck extension5 × 10 s
C1Shoulder rollsslow reps in 60 s —
C2Isometric side flexion5 × 10 s/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-NECK-A