my neck keeps getting fucked up. finally got an mri this time. two bulging discs, reversal curvature, degenertive disc disease, and bone spurrs. Chiro is confident he can reverse much of the damage over a few months of steady treatment. problem is any contact sport will fuck it up and i wont be able to turn my head for a week. so i want to correct the issue with treatment and then get my neck ridiculous strong. any suggestions on getting my neck really strong. and dont say shrugs, before i injured my neck i could shrug 5 plates and i still got hurt
Neck Bridges. But work up to them. until then, Lay on a bench so your head and neck are not supported and just nod up and down.
[quote]Syalowicki wrote:
Neck Bridges. But work up to them. until then, Lay on a bench so your head and neck are not supported and just nod up and down. [/quote]
X2. Do not avoid direct work to injured parts as many would suggest, because in the end only that will get you back to 100% or near. But as Syalowicki said work up to them, don’t rush it but test it , before that do the necessary clean-up too.
OP, if shrugs are hurting work up to overhead shrugs, start relearning /learning face pulls. Plus even though your condition is pointing to degeneration , disc bulges in the neck region , I had bet you definitely have a lot of tightness immobility in the shoulders which is a no-brainer but more importantly your thoracic region , rib cage, serratus anterior , posterior have issues that need to be addressed. As you have listed it can be said your posture is out of whack because of this condition and vice versa. Work on mobility and check out all the Neanderthal no more series from Mike Robertson .
Apart from that your clean-up phase (before you get to the direct work) would be greatly accelerated if you had started learning handstands (from wall-supported to free) and handstand pushups. Its a great test of posture and great for neck conditions. I know this because i have cured my neck disc bulges(from an upper back injury) through this. So Handstand, handstand pushups , handstand shrugs (retracton , protraction in handstand position). It will take time (maybe 2-3 months max, if you do it everyday) but if you put in the effort its worth it.
I also did and do a lot of headstands (at this stage i was 85 Kilos) but I had say even though its a great confidence builder for rehabbing neck injuries , its not optimal to do it right away in the rehab stage hence unnecessary.
Handstands serve the same purpose and a lot safer as far as rehabbing neck injuries are concerned.
Tutorial for both – http://www.beastskills.com/tutorials.htm
By the way check out what a well trained neck can endure just for an inspiration not imitation haha
This is Craig Pumphrey breaking a stack of concrete with his head at about 0:20 mins into the video–
[quote]xydharth wrote:
Apart from that your clean-up phase (before you get to the direct work) would be greatly accelerated if you had started learning handstands (from wall-supported to free) and handstand pushups. Its a great test of posture and great for neck conditions. I know this because i have cured my neck disc bulges(from an upper back injury) through this. So Handstand, handstand pushups , handstand shrugs (retracton , protraction in handstand position). It will take time (maybe 2-3 months max, if you do it everyday) but if you put in the effort its worth it.
I also did and do a lot of headstands (at this stage i was 85 Kilos) but I had say even though its a great confidence builder for rehabbing neck injuries , its not optimal to do it right away in the rehab stage hence unnecessary.
Handstands serve the same purpose and a lot safer as far as rehabbing neck injuries are concerned.
[/quote]
interesting…i’ll have to try this.
to the OP,
i do a specific neck warmup before i roll, every single time. i do neck circles (5-10 each direction), then i lay on my back, and left my head about an inch off the ground and turn my head side to side (like a “no”) until it burns, more neck circles, then i kneel on my hands and knees and raise my head up and down (like a “yes”), and then more neck circles…
doing this prior to jujitsu has prevented my from tweaking my neck pretty much completely…
thanks for all the great advice. I will start with those excersises pronto. neck injuries suck!
