MoPro
TrainersEye · Neck & Upper Back Health
Neck & Upper Back Y
Trainer's Eye
Phase 5 · Control and return · Session Y

Your neck tells
your brain
where your head is.

Phase 5 opens on position sense — blunted after neck pain and whiplash, and fully retrainable.

  • Ysession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Joint position sense

The neck is dense with position sensors. After pain or whiplash the sense of head position is blunted, and it retrains with practice.

Dizziness can come from the neck

Neck-related dizziness usually comes with neck pain and stiffness rather than with spinning. Other causes must be ruled out first.

Fear of movement predicts outcome

Avoiding neck movement predicts a slower recovery more reliably than most scan findings.

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

A

Eyes still

Gaze stabilisation + eye movements
A1

Gaze stabilisation — horizontal

60 s · slow reps

Eyes fixed on a target; turn the head slowly side to side keeping the target sharp.

Easier smaller range  ·  Harder faster

R1R2—
A2

Eye movements — head still

15 reps · ×2

Head completely still; move only the eyes left and right to two targets.

Easier smaller range  ·  Harder faster

R1R2
B

Find neutral

Repositioning drill + pointer accuracy
B1

Head repositioning drill

60 s · slow reps

Eyes closed; turn the head away and return to where you think straight ahead is, then check.

Easier smaller turn  ·  Harder larger turn

R1R2—
B2

Pointer accuracy drill

10/side · ×2

Torch or finger pointed at a wall mark; turn away and return to the mark with the eyes closed.

Easier eyes open  ·  Harder further turn

R1R2
C

Balance

Balance with head turns + tandem stance
C1

Balance with head turns

60 s · seconds held

Standing on one leg; turn the head slowly side to side and count the seconds held.

Easier two feet  ·  Harder eyes closed

R1R2—
C2

Tandem stance with head movement

10 × 10 s · ×2

Heel-to-toe; nod and turn the head slowly without stepping off the line.

Easier feet apart  ·  Harder eyes closed

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. The neck tells the brain where the head is. After pain or whiplash that sense is blunted — and it is retrainable.
  2. Gaze drills are done slowly and stopped at the first hint of dizziness.
  3. Rehearse the real task: the screen, the overhead job, the shoulder check.
  4. Keep two sessions a week for life. Neck strength fades within weeks of stopping.

Tick it off

MovementRound 1Round 2Best
A1Gaze stabilisation — horizontalslow reps in 60 s —
A2Eye movements — head still15 reps
B1Head repositioning drillslow reps in 60 s —
B2Pointer accuracy drill10/side
C1Balance with head turnsseconds held —
C2Tandem stance with head movement10 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-NECK-Y