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

The desk.
The shelf.
The blind spot.

Rehearsing the real tasks — because the neck's job is sitting, reaching overhead and checking over the shoulder.

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

Screen height

Raising a screen to roughly eye level reduces how long the neck spends bent forward. It changes exposure, not capacity.

The best posture is the next one

Movement variety beats any single ideal position. Changing position every twenty to thirty minutes is the intervention.

Strength first, then the desk

Changing the chair without building capacity moves the problem. Build the neck, then fix the workstation.

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

A

Desk

Posture break drill + sit-to-stand resets
A1

Posture break drill

60 s · slow reps

Sit as you do at work; every ten seconds glide the head back and set the blades, then relax.

Easier every twenty seconds  ·  Harder hold the reset five seconds

R1R2—
A2

Sit-to-stand reach reset

12 reps · ×2

Stand from the chair and reach both arms overhead, opening the chest, then sit.

Easier no reach  ·  Harder hold the reach three seconds

R1R2
B

Overhead

Overhead work drill + lift and carry
B1

Overhead work drill

60 s · slow reps

Arms overhead as if working on a shelf; hold and move slowly without letting the chin poke.

Easier lower arms  ·  Harder hold light weights

R1R2—
B2

Lift and carry pattern

10 reps · ×2

Hinge, lift a bag from the floor to a shelf and back, keeping the load close.

Easier lighter  ·  Harder heavier

R1R2
C

Turn

Shoulder check drill + side-lying support hold
C1

Shoulder check drill

60 s · slow reps

Seated as if driving; turn and look over each shoulder, then return — slow and full.

Easier smaller turn  ·  Harder faster

R1R2—
C2

Side-lying support hold

10 × 10 s · ×2

Side-lying with the head supported level; hold the neck in line and breathe.

Easier more support  ·  Harder less support

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
A1Posture break drillslow reps in 60 s —
A2Sit-to-stand reach reset12 reps
B1Overhead work drillslow reps in 60 s —
B2Lift and carry pattern10 reps
C1Shoulder check drillslow reps in 60 s —
C2Side-lying support hold10 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-NECK-AB