The Conversation Continues

 I mentioned in my last post how the team went out to Red Lobster after the State Finals, but I didn't mention how late we were there.  It was after 10 when we finally headed out!  We knew everyone would be tired for work or school the next day, but that didn't stop everyone from talking excitedly well past the time when the staff cleaned up and put the chairs on top of the tables.

In addition to denouncing weight cutting at the youth level, we discussed things we want to run our practices next year.  The grandfather of one of the wrestlers, a wise old wrestler himself, said we need to do more neck exercises.  Wrestlers are regarded as having the strongest necks, which is a result of bridging your shoulders off the mat, holding your head up when your opponent tries to snap you down, and a whole host of other scenarios.

There are many ways to train your neck, some better than others, and some downright bad ideas.  I would stay away from any of the neck machines you see at your gym - it is too easy to hurt yourself doing that.  One thing my middle school team used to do is have one wrestler kneel on all fours while his partner pushes the back of his head down with a reasonable amount of force.  You then slowly lift your head up as the coach counts to ten.  You'd then do the same for the other three directions.  This exercise is good, but neck bridging is even better.

Although viewed by many as dangerous, neck bridging can dramatically increase the flexibility of your back, not to mention giving you a neck as strong as an ox.  Most every team does front and back neck bridges when they stretch, but here's where most wrestlers go wrong: they bridge on the top of their head, and don't try to touch their forehead and neck to the mat.  That is the correct way to do it, yet somehow it took me until my sophomore year of college to figure that out.  If you've never been able to kick over from a back bridge to a front bridge, you'll be able to once you can easily touch your nose to the mat.

Neck bridging is essential to a strong, flexible, and pain free neck and back.  As crazy as it sounds, there have been a number of times where I've had a sore or strained muscle in my back or neck, and this tough exercise made it feel better!  I start by laying on my back with my knees bent.  I press my lower back into the mat before I flex my hips and arch my back to press my core up.  I also press with my hands near my head to get started.  Startling slowly, I gently rock back and forth, getting my nose closer to the mat each time.  I then fold my arms across my chest and plant my feet flat on the mat, breathing deeply as I maintain a strong arch in my back.  When beginning, you can keep your hands on the mat and your heels off the mat until your neck is stronger.  I recorded a video, but it wasn't the right format for me to upload, so unfortunately you'll have to wait for me to upload it.

Don't get pinned - get your shoulders off the mat,
Jeff