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Exercises Movements, technique & proper execution

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Old 12-28-2006, 09:12 AM   #1
Alfonso Bandera
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I got some input before, but just trying to get more:

After hard jits/wrestling practice (I've been out of training for a while) my neck is so tight I can't even look over my shoulder when backing my car out. The pain is not just in my neck but in my upper back between my shoulderblades. :-(

This used to happen to me before (often) but whenever I would go to the Dr. about it, he would just refer me to PT.

Don't think is neuro since I don't have any numbness/tingling anywhere; could it just be muscle spasm related?

Anyway; Is what I need more neck strenghthening?
What kind of stuff should I do?
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Old 12-28-2006, 12:50 PM   #2
Jason Lopez-Ota
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I don't know about your problems. I do know that bridging is good for strengthening your neck. Front bridges and back bridges. If you google wrestler's bridge you'll find a good description and pics.
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Old 12-29-2006, 01:44 AM   #3
Sam Cannons
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Yeah i will go with bridges for sure. I do a lot of them, also headstands, bridges to walk overs.

I would slowly intergrate them into your WO even light bridging in your warm ups, while your on the mat (best place to do it), Slowly increase the weight on your neck till you can do them without hands and then you can work on you ROM.

O-lifts could help as well, as far as strenghthening and stretching your upper back and trap area.

Good Luck

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Old 12-29-2006, 06:24 AM   #4
Bob Pratt
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i have a similar issue and it's easily corrected by doing stretches. The muscles that rotate and flex/extend the neck are the scalene's. Below are some simple stretches to do. In my case it was a combination of rhomboids (mid-back) and scalenes, so i needed to contract my mid-back (draw my shoulders back and down) then do the scalene stretches. The pain relief was almost immediate, and my ROM increased by 20%.

If you can get a referal to a PT by all means go!
find a good one and do what they say, trust me years of pain can be avoided!

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Old 12-29-2006, 09:15 AM   #5
Dave Macdonald
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I had a bad neck injury over in Europe (American Football, Berlin). It lasted almost fours years and grew worse. The medical docs wanted to fuse my neck. A lot of the players were going to chiropractors. I went three times a week for six weeks. My neck/back pain disappeared. Ten years later, I currently play rugby for my city and see a chiropractor once a week during season, couple times a month in the offseason. I feel great. Had the med docs fused my neck, I would not be on this forum or playing any sport. Chiropractic is extremely common in the professional sport world. The key is finding a good chiropractic doctor. Many are athletes. I know several that play rugby. Good luck.
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Old 12-30-2006, 05:02 AM   #6
Alfonso Bandera
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I'm doing those assisted stretches/isometrics and I think they are going to help! I might have to heat before though. I need to stretch these out for a while before starting my neck bridges (its pretty bad).
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Old 12-30-2006, 08:26 AM   #7
Roger Smith
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4 way neck machines are great, but good luck at finding one. Most gyms would rather save the room for multiple calf machines.....
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Old 01-01-2007, 05:00 PM   #8
Anthony Bainbridge
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Foam roll and/or use a tennis/soft ball. Works wonders to loosen up the traps.
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