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

Twelve in.
Time the holds.
Count the slides.

Phase 2 check-in: the deep flexor test retaken, the extensors timed and the blade measured.

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

Endurance fails before strength

At a desk it is neck endurance, not maximum strength, that runs out. That is why the sets get long in phase four.

Neck pain recurs

Around a third to a half of people have another episode within a year. What happens between episodes decides it.

Scans find quiet change

Disc and joint changes appear on neck scans in most pain-free adults over forty. Findings are not diagnoses.

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

A

Retest

Deep flexor retest + extensor endurance
A1

Deep neck flexor retest

60 s · slow reps

Nod, lift, hold to the first chin poke — compare the time with session 6.

Easier nod without lifting  ·  Harder aim longer

R1R2—
A2

Neck extensor endurance test

1 × max · ×2

Face down, head lifted in line with the spine; hold to fatigue and note the time.

Easier head supported  ·  Harder longer

R1R2
B

Blade

Wall slide endurance + row test
B1

Wall slide endurance

60 s · slow reps

Slide the arms up and down the wall for the full minute — count clean full slides.

Easier arms lower  ·  Harder slower

R1R2—
B2

Row test

15 reps · ×2

Fifteen clean single-arm rows each side with a set load; note which side fades first.

Easier lighter  ·  Harder heavier

R1R2
C

Range

Wall angel test + rotation isometric test
C1

Wall angel range test

60 s · slow reps

Count the clean full-range wall angels you can do in 60 s with contact kept.

Easier arms lower  ·  Harder slower

R1R2—
C2

Rotation isometric test

4 × 15 s · ×2

Press against the hand in rotation each side; note any difference between sides.

Easier gentler press  ·  Harder firmer press

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
A1Deep neck flexor retestslow reps in 60 s —
A2Neck extensor endurance test1 × max
B1Wall slide enduranceslow reps in 60 s —
B2Row test15 reps
C1Wall angel range testslow reps in 60 s —
C2Rotation isometric test4 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-NECK-L