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

Eighteen in.
Turn further.
Pull harder.

Phase 3 check-in: rotation and extension range retested, and the pulling measured.

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

Rotation range

Most adults turn roughly eighty degrees each way. Losing it changes driving, cycling and crossing a road.

Both sides get weak

After neck pain, strength and endurance drop on both sides. Train the good side too.

Flares are normal

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

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

A

Range

Rotation retest + extension range test
A1

Thoracic rotation retest

60 s · slow reps

Seated, arms crossed; measure the turn each way against session 6.

Easier smaller range  ·  Harder arms overhead

R1R2—
A2

Extension range test

12 reps · ×2

Over the roll with the hands behind the head; note how far the chest opens now.

Easier thinner roll  ·  Harder thicker roll

R1R2
B

Pull

Row endurance + heavy row test
B1

Row endurance test

60 s · slow reps

Count clean rows in 60 s with a set load — note both sides.

Easier lighter  ·  Harder heavier

R1R2—
B2

Heavy row test

8 reps · ×2

Heaviest pack you can row for eight clean reps with a still back; record the load.

Easier lighter  ·  Harder heavier

R1R2
C

Overhead

Overhead reach test + prone hold test
C1

Overhead reach test

60 s · slow reps

Back on the wall; count clean full-range overhead slides with contact kept throughout.

Easier arms lower  ·  Harder slower

R1R2—
C2

Prone hold test

2 × max · ×2

Prone Y position held to fatigue twice; time it and note the difference between sides.

Easier shorter holds  ·  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 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
A1Thoracic rotation retestslow reps in 60 s —
A2Extension range test12 reps
B1Row endurance testslow reps in 60 s —
B2Heavy row test8 reps
C1Overhead reach testslow reps in 60 s —
C2Prone hold test2 × max
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-NECK-R