When done correctly, this is a great exercise to train the upper back whilst raising the arms above head with shoulder flexion. It can help train the pattern of overhead movement without low back extension/compensation. General prescription: 3-5 sets, 8-25 reps.
Once you have learnt how to use your deep neck flexors and built their endurance, introducing bodyweight isometric perturbations can begin to improve neck strength whilst maintaining the chin tuck and neutral head position. General prescription: 10 sets, 5-30s hold each side.
The sternocleidomastoid (SCM) is a big, strong superficial neck muscle that usually gets overworked to stabilise and move the neck due to a lack of deep neck flexor strength and endurance. These lying neck progressions will teach you how to train and use your deep neck flexors, to not only progress neck and shoulder rehab […]
This demonstration will give you an insight on how to stack your ribs over your pelvis by ‘compressing your ribs’ and how to control your trunk. These abilities will improve joint range of motion and mobility in training by allowing you to control your centre of gravity but also minimise compensations in the lower back […]