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

Back to the wall.
Arms up.
Nothing pinches.

Wall work for the neck and blade, mid-back movement, and the first nerve glide for arm referral.

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

Nerves need to slide

Nerve tissue glides several millimetres as the arm and neck move. Glides are slid, not stretched — move to the first tingle and come back.

The blade anchors the neck

Several neck muscles attach to the shoulder blade. If the blade will not hold position, the neck works to steady it.

Serratus rotates the blade

Serratus anterior turns the shoulder blade upward so the arm can reach overhead without the neck helping.

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

A

Wall

Wall chin tuck + wall angels
A1

Wall chin tuck press

60 s · slow reps

Back of the head against the wall; press gently back and release, chin staying level.

Easier gentler press  ·  Harder hold five seconds

R1R2—
A2

Wall angels — low range

12 reps · ×2

Back and arms on the wall; slide the arms up only as far as contact is kept.

Easier arms lower  ·  Harder slide higher

R1R2
B

Ribs

Cat-cow + prone Y
B1

Cat-cow

60 s · slow reps

On all fours; round and arch through the mid-back, one segment at a time.

Easier smaller range  ·  Harder pause at each end

R1R2—
B2

Prone Y-raise — small

12 reps · ×2

Face down, arms in a Y, thumbs up; lift a hand-width from the mid-back, neck long.

Easier smaller lift  ·  Harder 2-s hold

R1R2
C

Nerve

Median glide + three-angle isometrics
C1

Median nerve glide

60 s · slow reps

Arm out, palm up; straighten the elbow and tip the head away, then release — to the first tingle only.

Easier smaller range  ·  Harder hold one second

R1R2—
C2

Isometrics at three angles

6 × 10 s · ×2

Press gently into the hand with the head turned slightly left, centre, then right.

Easier gentler press  ·  Harder longer 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
A1Wall chin tuck pressslow reps in 60 s —
A2Wall angels — low range12 reps
B1Cat-cowslow reps in 60 s —
B2Prone Y-raise — small12 reps
C1Median nerve glideslow reps in 60 s —
C2Isometrics at three angles6 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-NECK-E