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

Eyes lead.
Head follows.
Or the other way round.

Eye and head coordination — the system that makes turning in traffic and scanning a room feel normal again.

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

Cervicogenic headache

Headache coming from the upper neck is usually one-sided, triggered by neck position or movement, and improves with neck treatment.

Whiplash: keep moving

Acting as usual and returning to normal movement produces better outcomes after whiplash than rest and collars.

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

Vertical

Gaze stabilisation vertical + eyes-lead turns
A1

Gaze stabilisation — vertical

60 s · slow reps

Eyes fixed on a target; nod the head up and down slowly keeping the target sharp.

Easier smaller range  ·  Harder faster

R1R2—
A2

Eyes-lead head turns

12/side · ×2

Look to the side first, then let the head follow the eyes and return together.

Easier smaller range  ·  Harder faster

R1R2
B

Blind

Eyes-closed rotation + target repositioning
B1

Eyes-closed rotation

60 s · slow reps

Eyes closed; turn slowly to what feels like halfway, open and check the accuracy.

Easier smaller turn  ·  Harder further

R1R2—
B2

Target repositioning

10/side · ×2

Mark a spot on the wall; find it, look away, and return to it with the eyes closed.

Easier eyes open  ·  Harder larger movement

R1R2
C

Unstable

Balance eyes closed + head lift on a cushion
C1

Balance — eyes closed

60 s · seconds held

One foot, eyes shut; count the seconds before the other foot lands.

Easier two feet  ·  Harder on a cushion

R1R2—
C2

Head lift on a cushion

10 × 10 s · ×2

Lying on a folded towel; nod, lift the head and hold with the surface unsteady.

Easier firm surface  ·  Harder longer holds

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 — verticalslow reps in 60 s —
A2Eyes-lead head turns12/side
B1Eyes-closed rotationslow reps in 60 s —
B2Target repositioning10/side
C1Balance — eyes closedseconds held —
C2Head lift on a cushion10 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-NECK-Z