Tried this and it felt good. Will have to add to the morning routine.
I see now that I did it wrong though, doing full range of motion instead of returning to neural.
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Iron Neck 3.0 pro
- Thread starter Boneroni
- Start date
I see now that I did it wrong though, doing full range of motion instead of returning to neural.
I'm one of the rare cases that BJJ actually improved my neck. I had some cervical spine compression from years of paddling. When I started BJJ 6 years ago, all of that went away due to the neck exercises we do in warm ups.
If things are seriously screwed up you can start with isometrics. I started with that. Then made a rig with nylon webbing. Then added bungee cord. Hit all four directions. Then I figured out how to do rotation with my home rig. Then I saw the IN. It was so close to what I had figured out, over the course of years, that I had to have it. I was most of the way there.
Here’s a way without using stuff. Just body weight.
I lay flat on my back, scoot my feet up under my knees, then arch my hips high and balance on my head, roll head around to stretch neck.
I lay flat on my back, scoot my feet up under my knees, then arch my hips high and balance on my head, roll head around to stretch neck.
Did this in YFL but later used a partner to push on neck while standing which adds more strain.
I learned that from a wrestling coach who could kill men with his bear hands in his 70s. Not recommended for pencil neck sissy
Yes, bear hands. That’s why he could kill men with them so late in life. Until the neck cancer got him, anyhow.
Yeah. That's what I eventually came up with. Started with a Doc telling me to just apply resistance with my hands while doing isometrics. One thing led to another and I rigged up something like that. Which led to the IN.
Bridging is not good for your neck. You can use a weight bench to do a bridge that is easier on your body. I'll see if I can find video...
I remember being told a long time ago that if you look at yourself in a mirror and your neck doesn't get wider below your ears, you're a pencil neck. And in contact sports, pencil necks get knocked out easy. Surfing eats necks long term. I spend a lot of time looking down at the deck of my board as I paddle and save the hyper extension for when I am paddling into waves or negotiating my way into position through a pack of surfers.
I got Iron Neck's Alpha webbing harness and hooked it up using resistance bands and carabiners to get a similar setup.
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IMO, you can think too much about your pain. If you're seriously screwed up start with the isometrics. Then progress. Just move. Get stronger. Avoid using this...
using a lot of weight and bringing your chin full range of motion down to your chest. That's for the young, healthy and stupid. Same for neck bridges IMO. The modified versions I showed above, maybe after a while. Sure. Don't start there. You don't want to squirt what is left of your cervical discs out the back of your neck. Go slow. But do something. Surfing eats necks. I'm more than twice the age at which I was told I needed to quit surfing/contact sports. I have very little pain. I ride a 6'2" most of the time. Be smart about it and start slow. Don't obsess over the pain and what you envision happening to your spine. The IN does a little better job than my messed up invention. It's overpriced but convenient. You can start by just moving away from the anchor point, using the lower power band, holding your neck posture under resistance for say ten seconds. All four directions. Then start adding in the neck turning/figure 8's etc.
The cost of something that is going to help you do what you love for decades is peanuts by the way. Fvck the money. You can't take it with you.
using a lot of weight and bringing your chin full range of motion down to your chest. That's for the young, healthy and stupid. Same for neck bridges IMO. The modified versions I showed above, maybe after a while. Sure. Don't start there. You don't want to squirt what is left of your cervical discs out the back of your neck. Go slow. But do something. Surfing eats necks. I'm more than twice the age at which I was told I needed to quit surfing/contact sports. I have very little pain. I ride a 6'2" most of the time. Be smart about it and start slow. Don't obsess over the pain and what you envision happening to your spine. The IN does a little better job than my messed up invention. It's overpriced but convenient. You can start by just moving away from the anchor point, using the lower power band, holding your neck posture under resistance for say ten seconds. All four directions. Then start adding in the neck turning/figure 8's etc.
The cost of something that is going to help you do what you love for decades is peanuts by the way. Fvck the money. You can't take it with you.
I'm not sure why anyone would start with a 45 lb plate on the neck harness. I was thinking 1.25 lbs or 2.5 lbs.
I would take that harness, attach it to some bungee cord, rig it up so you are anchoring it about standing/eye level and move away from the anchor point and hold your posture for 10-20 seconds.
And in my late 20's, I was putting more than 45 pounds on the harness. It felt good. At first. Until it didn't.
I never claimed to be smart...
You can start by laying on your back on your bed with your head and neck off the end and just use the weight of your head. Then reverse. But yeah, don't be dumb like I was and try and git er done ASAP.
Good luck.
And in my late 20's, I was putting more than 45 pounds on the harness. It felt good. At first. Until it didn't.
I never claimed to be smart...
You can start by laying on your back on your bed with your head and neck off the end and just use the weight of your head. Then reverse. But yeah, don't be dumb like I was and try and git er done ASAP.
Good luck.