MoPro
TrainersEye · Neck & Upper Back Health
Neck & Upper Back K
Trainer's Eye
Phase 2 · Deep neck flexors · Session K

Front.
Back.
Both trained.

Neck flexion and extension trained as strength, plus the rows and presses that share the load.

  • Ksession
  • P2Deep flexors
  • 12:00on the clock
  • — donecompleted

Extension is lost quietly

Looking up is the range most people lose first and notice last. It is trained here in small, safe steps.

Neck strength training reduces pain

In office workers, progressive neck and shoulder strengthening reduced neck pain and headache days substantially over a year.

Load close to the body

A load held away from the body multiplies the work of the upper back and neck. Keep it close.

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

A

Flex and extend

Supine neck curls + prone extensions
A1

Supine neck curls

60 s · slow reps

Nod and curl the head up as far as comfortable, then lower over three seconds.

Easier partial lift  ·  Harder slower

R1R2—
A2

Prone neck extensions

12 reps · ×2

Face down; lift the head to look slightly forward and lower slowly — never throw it back.

Easier smaller range  ·  Harder hold two seconds

R1R2
B

Row

Inverted row + single-arm row
B1

Inverted row under a table

60 s · slow reps

Under a sturdy table, heels down; pull the chest to the edge, body in a line.

Easier knees bent  ·  Harder feet further out

R1R2—
B2

Single-arm row

12/side · ×2

Hand on a chair, flat back; row the bag to the hip with the neck long and still.

Easier lighter  ·  Harder pause at the top

R1R2
C

Press

Half-kneeling press + prone Y-T-W
C1

Half-kneeling press

60 s · slow reps

Half-kneeling; press one bag overhead without the ribs flaring or the neck poking.

Easier lighter  ·  Harder heavier

R1R2—
C2

Prone Y-T-W

8 each · ×2

Face down, thumbs up; Y, then T, then W, holding each two seconds.

Easier one letter  ·  Harder light weights

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. A gentle nod, not a lift: the chin tucks toward the throat and the big surface muscles stay quiet.
  2. If the front of the neck bulges or shakes, the deep muscles have stopped working — rest and restart.
  3. Seconds before reps. Build the hold time first, then the number of holds.
  4. The shoulder blade is trained in the same session: the neck cannot be strong on an unstable base.

Tick it off

MovementRound 1Round 2Best
A1Supine neck curlsslow reps in 60 s —
A2Prone neck extensions12 reps
B1Inverted row under a tableslow reps in 60 s —
B2Single-arm row12/side
C1Half-kneeling pressslow reps in 60 s —
C2Prone Y-T-W8 each
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-NECK-K