MoPro
TrainersEye · Neck & Upper Back Health
Neck & Upper Back P
Trainer's Eye
Phase 3 · Thoracic and upper back · Session P

Extension loaded.
Rows heavy.
Neck along for the ride.

The upper back under real load — because a strong anchor is what lets the neck relax.

  • Psession
  • P3Upper back
  • 12:00on the clock
  • — donecompleted

Neck strength training reduces pain

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

Pillow height matters

A pillow that keeps the head level with the spine in side-lying reduces morning stiffness for many people. It is worth two weeks of trial.

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.

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

A

Extend loaded

Chair-back extension + loaded extension
A1

Extension over a chair back

60 s · slow reps

Mid-back over the chair back, hands at the temples; extend and return, hips still.

Easier smaller range  ·  Harder hold two seconds

R1R2—
A2

Loaded thoracic extension

12 reps · ×2

Pack hugged to the chest over the roll; extend, hold two seconds, return.

Easier bodyweight  ·  Harder heavier

R1R2
B

Row heavy

Heavy row + heavy single-arm row
B1

Heavy bent-over row

60 s · slow reps

Heaviest pack you can row with a still back; pause one second at the ribs.

Easier lighter  ·  Harder heavier

R1R2—
B2

Heavy single-arm row

10/side · ×2

Hand on a chair; row heavy without letting the neck poke or the trunk twist.

Easier lighter  ·  Harder heavier

R1R2
C

Press and pull

Wall press-out + straight-arm pulldown
C1

Wall press-out

60 s · slow reps

Hands on the wall, arms straight; press the body away and let it return with control.

Easier stand closer  ·  Harder stand further back

R1R2—
C2

Straight-arm pulldown

12 reps · ×2

Towel over a high handle, arms locked; pull down to the thighs and return slowly.

Easier less tension  ·  Harder pause at the bottom

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 stiff mid-back forces the neck to do its work. Free the ribs and the neck gets range for nothing.
  2. Pull at least as much as you push — the upper back is the neck's anchor.
  3. Move from the ribs, not the low back: the arch happens between the shoulder blades.
  4. Two clean sessions at a load earn the next. In doubt, add a rep rather than a kilo.

Tick it off

MovementRound 1Round 2Best
A1Extension over a chair backslow reps in 60 s —
A2Loaded thoracic extension12 reps
B1Heavy bent-over rowslow reps in 60 s —
B2Heavy single-arm row10/side
C1Wall press-outslow reps in 60 s —
C2Straight-arm pulldown12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-NECK-P