If this sounds like you, then we have a few different self-treatments for you to try. You can do each of these on your own and they only take a few minutes.

Are you dealing with chronic neck pain or soreness? Do you feel tension in your neck after sitting at your desk? Or even sometimes while you’re exercising?

If this sounds like you, then we have a few different self-treatments for you to try. You can do each of these on your own and they only take a few minutes.

Yoga for Neck Pain Relief

Sometimes after I’ve been sitting at my desk for a while, I realize I’ve been clenching my jaw. Or I realize my shoulders have snuck their way up to my earlobes. It can be hard to lose this tension, even during workouts or yoga sessions.

RELATED: Working Out Isn’t Enough: Advice for Desk Workers

If this sounds like you, then this video from yoga and running expert Willow Ryan could help. She shares a version of a classic yoga pose – downward facing dog at the wall – and shows you how to get in and out of the pose without creating tension. This pose is a great way to relieve neck pain and stress, and also to learn to let go of that tension during your yoga practice.

Now imagine: What if you had that awareness of neck tension – and how to release it – throughout your whole day?

Acupressure for Neck Pain

If you’ve been strength training then you’ve probably jammed your muscles on a lacrosse ball before. In this video yoga and wellness expert Jon Kolaska shows us how to use self-applied acupressure to relieve neck and back pain.

Tools you need:

• 2 tennis or lacrosse balls
• 1 sock

Unlike foam rolling, using balls will help focus the pressure you’re applying onto the appropriate muscles. They are also more affordable and more portable than a foam roller. Use tennis balls for a lighter approach or lacrosse balls for more intensity.

Remember: This treatment is not about inflicting pain. It’s about relieving pain. So if you find yourself cringing, take it a little easier.

Foam Rolling for Neck Pain

If you’re involved in a sport that puts strain on your neck, like Brazilian jiu jitsu, then doing some regular soft tissue work can make a big difference. In this video, CrossFit coach and acupuncturist Traver Boehm demonstrates how one particular tool from Tiger Tail USA can be used post-workout to relieve tension and prevent the onset of pain.

Remember: If you train in a sport that’s hard on your neck, regular self-care is even more necessary to prevent injury and pain.

Stop Neck Pain Before It Starts

Now you have a few tools for treating your neck pain. But it’s probably a good idea to figure out why it’s happening to begin with. Here are some articles to help you pinpoint the cause:

• Preventing Common BJJ and CrossFit Injuries
• Use Your Head to Save Your Neck: 4 Ways You’re Causing Neck Injury
• Lifting Headaches: How to Spot, Avoid, and Remedy Them

The post 3 Quick and Simple Ways to Relieve Neck Pain or Stiffness appeared first on Breaking Muscle.

The series of bridging exercises I’m about to share with you were responsible for that effect. If you’re starting with a pencil neck like I did, then these may help you build a bigger neck, but they’re really not the best mass building exercises. My focus has always been strength instead of mass. That‘s what these are for.

Why You Need Neck Training

The neck has quite a few muscles. Most people get scared away from ever doing neck training, thinking they may end up hurting themselves. But that’s exactly the reason you need to do neck training.

As the support for your cervical spine, your skull, and your brain inside that, these muscles need to be strong. Although football players and wrestlers need neck strength absolutely, it’s a wise thing to train for anyone, women and children included.

Bridging is not just about the neck, though. The truth is these exercises train most of the body. The spine and all of the back musculature are put to work. Even the abs, legs, and hips get a workout.

A Progressive Way to Injury-Proof Your Body

This article covers four bridging exercises, two in the rear plane and two to the front. There are also basic and more advanced variations of each. Just these movements alone allow for lots of progression.

It is recommended to do these exercises on a padded surface. A wrestling mat, rolled up towel, or any other cushion can be used to go under your head. It’s also important to ease into these moves slowly. If you do too much or go too fast, there is potential for injury, just like in any other exercise. But done properly, these are an excellent way to better injury-proof your body.

Wrestler’s Bridge With Hands

Lay on the ground with your feet flat and your knees pointed up. Place your hands by your head with the elbows pointing up. Now press up until the top of your head is resting on the ground. Your hands will remain on the floor to help support your weight. Bring the hips up as high as you can and hold for time.

You can also roll your head so the weight is laying more on your forehead, or even touch your nose to the ground, to build additional strength and flexibility into the movement.

Wrestler’s Bridge Without Hands

When you can do the previous version for several minutes without too much effort, then you’re probably ready for this step. The aim is to bring your hands off the ground so your weight is more fully on your head and neck. As an intermediary step, you can raise up onto the fingertips of your hands. Once again stay in this position for time.

Front Bridge

Start off in a bear crawl position with your hands and feet on the floor and the hips up high. Place your head on the ground and then roll slightly towards the back of your head. The hips will remain high, with the legs straight. Hold for time.

As in the wrestler’s bridge, you can start off with the hands on the ground for support and then take them away as you advance.

Neck Plank

In my opinion, the front bridge is quite a bit easier than the wrestler’s bridge. One day I was playing around with the front bridge to make it harder and I happened upon this exercise. It has been one of my favorites for neck strength for many years now.

Starting in a front bridge position, with the hands off the ground, walk your feet backwards and close to each other. Only your forehead and your feet should be touching the ground. This is basically a plank, except that the support is on your head. This works the neck tremendously, as well as being a decent core exercise, too.

You can make this slightly easier by keeping the legs apart to some degree. The hardest version is with the feet together and your body straight, and no pike in the hips.

A Two-Exercise, Two-Set Neck Training Routine

Since neck strength is neglected from most people’s training, even if they cover all the other bases, I want to offer you a simple routine to do as an add-on to your current training schedule. It takes just two exercises, two sets, and a few minutes of time.

1. Start off with a wrestler’s bridge. If you need your hands, that’s fine. If you can do away with them, even better.
2. Work up to several minutes of holding the position.Then flip over and go for the front bridge. If you can hold that for a few minutes, then switch to the neck plank. I seldom hold the neck plank for more than 30 seconds.

That’s it. That’s your neck routine. This is what I did for many years and it was responsible for building my neck strength.

Advanced Neck Training

While the basic bridging is great for just about everyone, these exercises can be taken much further. I decided to work on supporting weight in the wrestler’s bridge position. It took many years and I eventually worked up to supporting over half a ton in this manner:

This is a goal I had as a professional strongman and it’s not for everyone. Just sticking with these basics covered in this article can take you quite far. Try out these exercises and enjoy the strength it brings.

Photo 1 courtesy of Shutterstock.

The post 4 Drills to Strengthen and Injury-Proof Your Neck appeared first on Breaking Muscle.

Head and Neck Strength for Athletic Performance

One gentleman in particular has been an active proponent of head and neck training. Legendary University of Michigan football strength and conditioning coach Mike Gittleson (who had a remarkable run from 1978 to 2008). Coach Gittleson has done extensive work in researching neck and head training in his years removed from Michigan. 

During this time, Gittleson discovered there is more to training than traditional neck flexion, extension, and rotation exercises. There are smaller, but important muscles of the head and neck that can be strengthened unconventionally to further safeguard against concussive and cervical spine trauma. Possessing a fortified neck can also augment athletic performance in a number of ways.

In an article written for the National Collegiate Athletic Association’s web site, Coach Gittleson highlighted some new findings.

• Nerve impulses running from the brain through the spinal cord can be affected by damaged, weak, or fatigued neck muscles. This can diminish both static and dynamic balance as well as basic locomotive actions. A stronger neck can thus improve balance and locomotion.
• Regarding head training, having strong jaw muscles can lower the risk of injury. The ability to maximally bite down or clench on a mouthpiece prior to a collision is desired.
• Similarly, knowing a head or neck impact force is forthcoming can better prepare the athlete for what lies ahead. A study found that when athletes knew it was coming, they were then better able to contract neck and head musculature prior to impact and reduce the severity of concussions.
• Believe it or not, the strength of the neck can also impact the respiratory system and the quality of breathing. The anterior, medial, and posterior scalene muscles, along with the platysma and sternocleidomastoid muscles, contract and assist in respiration, especially during demanding exercise.

Who makes the connection between neck strength and breathing? Hardly anyone does. But in the grand scheme of things, it stands to reason that if it’s a part of the body strengthen it. Make every link in the chain as strong as possible.

With the weak link thought in mind, let’s take this even further. Most training programs address the total body in some capacity, including muscular strength, power, endurance, and flexibility. Interestingly, with the neck being a conduit for blood flow from the heart to the head, vascular resistance may increase from an underdeveloped neck coupled with a stronger and more vascular torso and lower body. Addressing neck strength can facilitate better peripheral blood flow to the head.

Head and Neck Training for Athletic Ability

A final argument for head and neck training is general athletic ability. Many technique and skill coaching philosophies center upon Coach Gittleson’s concept, “Where the head goes, the body will follow.” Quick, precise movements are dependent upon a number of factors, including the ability to see, even though the eyes are not connected to the neck muscles. Gittleson gave this example:

1. Stand straight and lightly put your fingers against the back of your neck.
2. Quickly move your eyes right and left, but keep your head stable.
3. You’ll feel the neck muscles contracting in preparation for movement in the desired direction.

So, it makes sense. To protect athletes from potentially debilitating forces to the head and neck region and to maximize sport performance, use a comprehensive program. Indeed continue to use conventional neck flexion, extension, and rotation exercises, but also include jaw and head strengthening exercises that can help dissipate forces and increase the overall function of this often-times weak link.

A List of Effective Head and Neck Exercises

On the Rogers Athletic Company website, Chad Smith offered a pictorial list of neck and head exercises. They are as follows:

• Neck protrusion
• Neck flexion
• Neck extension
• Neck lateral flexion
• Head flexion
• Head extension
• Single-arm shrug
• Two-arm shrug

For even more exercises, check out the list offered by Mark Watts of Elite FTS.

References:

1. Gittleson, M., “The Importance of Training the Head and Neck.” NCAA. Accessed July 15, 2014.

2. Gittleson,M., “Neck Muscle Strength, Bracing, and Training the System.” Football Strength. Accessed July 13, 2014.

3. Intelligentexerciser’s Blog, “Research Study PROJECT NECK Expands to Elon University.” Accessed July 15, 2014.

Photos courtesy of Shutterstock.

The post Neck and Head Training to Maximize Athletic Performance appeared first on Breaking Muscle.

Traver is now co-owner of a CrossFit affiliate, a strength and conditioning coach, and a performance nutrition specialist, as well as being a licensed acupuncturist. He also has a Bachelor’s degree in philosophy and Asian studies, and a Masters from the Yo-San University of Traditional Chinese Medicine. When not speaking or writing on the topics of fitness, wellness and nutrition, he can be found surfing, kickboxing, learning Brazilian jiu jitsu, and spending time with his better half.

Here are ten of Traver’s articles on fitness and wellness, spanning across many of these areas of expertise.

3 Simple Ways to Heal a Stiff, Sore, or Injured Neck

One of the most common martial arts injuries is cervical strain or sprain – meaning a sore, tight, or injured neck. Here are three simple ways you can help yourself heal.

Want to Be a CrossFit Coach? 3 Questions to Ask Yourself First

Making a hobby into a living is part of the American dream, and many CrossFitters are following suit. Here are three questions from an affiliate owner to ask yourself before taking the plunge.

The Most Famous Accupressure Point: What Does It Really Do?

That stop between your thumb and forefinger – yes, that point, Large Intestine point #4, is great for headaches and a number of other ailments, many of which strike athletes in particular.

4 Things to Do and 3 Things to Stop to Naturally Increase Your Testosterone

As an acupuncturist and competitive athlete myself, here are the things I tell all my patients and clients when they come to me for advice on their testosterone levels.

Interview with Valery Fedorenko, Founder of the World Kettlebell Club

Valery Fedorenko started setting kettlebell world records as a teenager in Russia. He doesn’t believe in the 2-handed swing or the Turkish get up. Find out why and what he does coach his students.

Over 30 and Still Training: Advice For Adult CrossFitters and Grapplers

Training takes a little bit more thought when you’re balancing it against work and a family life. Here’s some advice on how to stay on the mat and in the gym as you do both.

Everybody Poops, Part 1: When the Going Gets Tough

Everybody poops. It’s true. I poop. Hopefully, you poop. But sometimes the act goes smoother than others. Here are some tips on how to get things moving again.

No Sex Before Competition? The Medicine Behind the Myth

When I was an MMA fighter I had to sit my wife down and tell her I would be abstaining from our regular “adult time” activities for the month and half prior to my fight. This did not go over well.

Confessions of a Chronic Meditator: The Simple Why and How of Meditation

Meditating can be done anywhere and just about anytime. I do it. It’s nothing to be ashamed of. Read on and I’ll share my tips on how to incorporate this habit into your daily life.

Are Your Goals Game-Changing (aka Life-Changing)?

Only 3% of Americans have written goals for themselves. Do you have concrete goals you are after? Are any of them true “game-changers” if you achieved them? Or even if you simply pursued them?

The post 10 Articles on Fitness and Wellness by Traver H. Boehm appeared first on Breaking Muscle.

The neck is often an under-considered part of the body when it comes to both pre and post injury care. Here are nine articles and videos to help to keep your neck in check – spanning the topics of prevention, tension relief, treatment, and healing.

The Critical Importance of Neck and Head Training in Sports (Tom Kelso) 

Enter a high school or college weight room and take an inventory of the equipment. How many neck machines do you see? Usually none. But the proper neck exercises could save an athlete’s brain.

Use Your Head to Save Your Neck: 4 Ways You’re Causing Neck Injury (Jeff Kuhland)

There is a direct correlation between poor form and posture and increased injury rates. So, follow along below to fix your issues before they become a serious problem.

Science Looks At Head and Neck Injury Risk in MMA and Boxing (Tom Kelso)

In MMA and boxing, padded gloves and headgear are designed to lessen the forces encountered, primarily those resulting from linear acceleration, but what about other types of impact forces?

Downward Dog at the Wall – Releasing Neck Tension (Willow Ryan)

Many of us struggle with tension in our necks and jaws. Today we will practice releasing neck tension during this pose so we can carry that practice through our day.

Breaking Muscle Video – Self-Applied Acupressure for Neck and Back Relief (Jon Kolaska)

A simple technique for using the dreaded lacrosse balls (or tennis balls if you want something softer) to relieve tension in your back and neck.

Snore No More: Relieve Neck Tension (And Your Loved Ones) (Willow Ryan)

I was recently informed that I snore. What? Before me and my relationship came to blows, I decided it was time to investigate my neck position during the day and found the cure to my snoring dilemma.

Breaking Muscle Video – Rolling Your Neck for BJJ (Traver H. Boehm)

Rolling out after a workout is good for ALL parts of the body – in Brazilian jiu jitsu rolling out your neck can make a big difference. Watch to find out about a great tool!

The Best and Safest Way to Treat Neck Pain, Strains, and Stiffness (Meghan Hackler)

It is imperative in the case of neck injury to have the proper diagnosis before beginning treatment. Home treatments can negatively impact your recovery – or even make the problem more sinister.

3 Simple Ways to Heal a Stiff, Sore, or Injured Neck (Traver H. Boehm)

One of the most common martial arts injuries is cervical strain or sprain – meaning a sore, tight, or injured neck. Here are three simple ways you can help yourself heal

5 Simple Exercises To Eliminate Neck Pain (Maryann Berry)

When it comes to neck pain, it is important to not just treat the site of the pain, but to identify and address the underlying cause.

Photo courtesy of Shutterstock.

The post 9 Ideas to Help an Injured, Stiff, or Painful Neck appeared first on Breaking Muscle.

In a previous article, Traver Boehm discussed three ways to address a neck stiffness, soreness, or injury. Traver enlisted the expertise of a fellow practitioner to give three tips and suggested using manual cervical traction, hydrotherapy, and acupressure trigger point relief for the management of neck pain. While these methods may be helpful initially in the treatment of neck pain, when pain persists, it is imperative to treat with the correct modality based on diagnosis.

The cervical spine consists of seven vertebrae stacked below the occiput (base of the skull). The spinal cord traverses the middle of the spinal canal formed by these vertebrae stacked upon one another. At each vertebral level, nerve roots exist and give rise to peripheral nerves that send motor and sensory input to specific areas of the upper extremity, mapped out as myotomes and dermatomes, respectively (see below). In between each vertebra is a cartilaginous disc that provides cushion and structural support to the spine. Additionally, there are a multitude of muscles and ligaments that continue to support the cervical column and head.

Neck injuries can range from just a muscle strain to disc and nerve injuries, and subsequent peripheral neural entrapment. The treatment modality for any neck injury should be strictly dependent upon the diagnosis so as to avoid incurring further damage.

Neck Strains

Neck strains (strains are muscular, sprains are ligamentous) are usually felt with a specific movement, resulting in soreness with movement, tenderness to palpation, and general neck discomfort. Usually, there are no peripheral symptoms. In the case of a muscle strain, the techniques to heal a stiff, sore or injured neck in this previous article are wonderful. Gentle traction, ice, Epsom salt soaks, and gentle mobility will usually resolve the strain.

Headaches, Numbness, and Tingles

So let’s say you have this “neck thing.” What begins as a muscle strain evolves over a period of weeks to headaches, jaw pain, decreased range of motion, and then you begin getting this crazy numbness or tingling in your arm or hand. How many of us actually do something about it, and how many of us continue to push through the pain and the problem?

If you begin to have headaches associated with your decreased range of motion and muscle strain, seek out a manual physical therapist. Cervicogenic headaches are frequent following neck trauma (anything from a motor vehicle accident to landing wrong in a kipping handstand push up). The articulation between the first and second cervical vertebrae refers pain and other symptoms into the head and face. (You can see this in the graphic to the right, where “C” stands for cervical and the number refers to the associated disc that refers pain or numbness to the mapped area.) In the absence of further pathology, mobilization to restore normal joint mechanics and soft tissue work can assist in decreasing the headache symptoms and getting you back to a pain-free life.

When any peripheral symptoms, numbness, tingling, weakness, etc., begin to associate themselves with neck pain, it’s imperative to get the problem checked out by an orthopedist, physical therapist, or physical medicine physician. When the body starts to lose motor and sensory input in an extremity, the source of the problem is most often central. This means that there is something encroaching on the nerve root at a specific segment. In this case, the last thing you want to do is grab a towel and a friend and try some traction. Ice, Epsom salt bath, and acupuncture or acupressure, on the other hand, are fine and won’t make the problem worse.

When Traction Is Appropriate

Once the diagnosis of a discogenic or neurogenic cause of neck pain is identified, traction may be one of the treatment modalities used by your physical therapist or physician. Traction is a pulling force exerted on the cervical or lumbar spine. This force creates vertebral joint distraction, can decrease the compression on a nerve or nerve root, and can loosen adhesions that develop in the sleeves that house the nerve. Traction is most useful in acute neck pain once the subsequent musculoskeletal spasm and pain has dissipated and in the absence of any peripheral weakness.

In summary, traction, acupressure, and hydrotherapy are all excellent approaches to the treatment of neck pain. It is imperative to have an accurate diagnosis if symptoms persist or progress peripherally, though. In those cases, home treatment can negatively impact your recovery, if not develop your problem into a more sinister condition.

Photo 1 courtesy of Shutterstock.

Photo 2 by Mikael Häggström (File:Gray797.png) [Public domain], via Wikimedia Commons.

The post The Best and Safest Way to Treat Neck Pain, Strains, and Stiffness appeared first on Breaking Muscle.

There is a disturbing trend within our Breaking Muscle and CrossFit community. There are a growing number of neck injuries, strains, and pain. People keep asking, “How do I fix my neck pain?” My answer is, “Don’t even get neck pain.” There is a direct correlation between poor form and posture and increased injury rates. So, follow along below to fix your issues before they become a serious problem.

This being said if you have a neck injury go see an appropriate professional. I’m a NSCA CSCS, CrossFit Certified Trainer, MovNat Certification Team Instructor, FMS Level 1 and 2 certified, and several other certifications, but I have no business telling you how to fix medical or orthopedic injuries. If your trainer thinks they know how to heal your injury, I’d be wary and seek the appropriate help.

There are four major offending positions present in the community that directly contribute to neck pain that you need to avoid:

1. Neck Offense #1: Pull Up Chin Reach

The pull up chin reach is the king of bad movement. In an effort for faster pull ups, shorter range of motion, and greater reps, people sacrifice neck positioning. If you are in the CrossFit Games and competing against Rich Froning, sure, do whatever you need to do. But it’s your choice as an athlete if you want to sacrifice positioning. It is your responsibility as a participant, athlete, and coach to learn appropriate form and maintain it throughout the workout. Not only will you get greater gains but you will also be able to train for a long time. A few extra reps are never worth an injury yet we see it constantly.

When you reach with your chin your neck extends too far, and in relation to your shoulders it puts too much pressure on your vertebrae as well as exposing your shoulders to potential injury. The neck does not exist in isolation. Rather, it is a part of your entire body, so if your shoulder or upper back is in poor position this can directly affect your neck. Moral of the story: keep your spine neutral and never sacrifice your position no matter the competition you’re facing.

2. Neck Offense #2: Deadlifting Gaze

The next great mistake is deadlifting form. We have been trained since we were young to keep an eye where we are going, from riding a bike to playing baseball. If you don’t look where you are going you can get hurt. In a deadlift you need to keep a neutral spine and look where you are – not where you are going to end up.

By looking up when you start your deadlift you expose your neck to a ton of pressure, but when the neck is kept neutral that pressure goes into your shoulders and upper back. When you are in that proper position you can effectively brace your spine and transfer force from your legs into the bar, not using the neck as part of your force transition. Keep your chin tucked when you pull and look forward at the top. Again your neck simply stays neutral. Your neck is not your core, and it just holds your head up.

3. Neck Offense #3: Head Through “the Window”

Push jerks are incredible at developing speed, hip drive, shoulder strength, and over all conditioning. The push jerk should not hurt your neck. People are taught to “shove their head through the window.” Please don’t do this.

Yes, you want a good setup, an effective hip drive to move the bar, and to catch underneath the bar. You do want to lock out your arms and get a solid overhead position. You do not need to shove your head as far forward as possible. Again, focus on neutral neck position. Avoid overextending and the epic CrossFit lean forward to dive under the bar at any cost.

4. Neck Offense #4: Bad Posture

Finally the most offending thing people do is sit with terrible posture. I have written articles on posture and the importance of posture while sitting and standing. If you can’t sit and stand straight you have no business throwing weight around in the gym. Don’t fall victim to the computer or TV slouch and leave your neck in a tight unsupported position for hours at a time.

Moral of the story is to avoid getting injured in the first place. Nothing here is revolutionary or new knowledge, yet people are quick to sacrifice form for additional weight, reps, or to beat their buddy in the workout. Quality is king. Don’t forget that. Review the resources on Breaking Muscle for proper pull up, deadlift, push jerk, and posture. Train hard and keep your neck happy!

The post Use Your Head to Save Your Neck: 4 Ways You’re Causing Neck Injury appeared first on Breaking Muscle.

Neck and head injuries can result in dire implications. The topic has gained much interest recently due to the increased documentation of debilitating cervical spinal injuries and concussions, particularly in American football. When compared to ankle, knee, or shoulder injuries – although serious, but less life threatening – cervical spine and head trauma go to the top of the list of importance. And it’s not just American football as the focal point: soccer, MMA, rugby, auto racing, and other combative and cervical-spine/head compromising activities need to be scrutinized when it comes to these anatomical areas.

The aforementioned sports have been around for quite some time. Why all the attention to their potential dangers, now? I believe it’s pretty simple – improved training programs and lighter (or non-existent) protective equipment have resulted in a more risky physics equation. Greater speed and force production via enhanced conditioning programs coupled with lighter-weight protective equipment (with less restriction, allowing more freedom of movement) equates to a greater amount of forces and speed that need to be dissipated on either the giving or receiving end. Simply stated, a stronger and faster athlete who generates greater force and speed can either compromise himself or his opponent if either party is physically incapable of absorbing the generated forces.

Enter many high school or college weight rooms and take an inventory of the equipment: a plethora of benches, squat racks, platforms, dumbbells, barbells, and weight plates abound. How many neck machines do you see? Usually none or maybe one. Ask the strength and conditioning coach, head sport coach, or athletic trainer what the neck and head training protocol is above and beyond their limited or non-existent equipment. Often the answer is nothing, or possibly something posted on a wall or dry-erase board. Whatever the case, it’s either not performed, done sporadically, or executed in a perfunctory manner because it’s not a priority.

In today’s day and age of more knowledge and a greater propensity for filing a lawsuit, it’s sad that one of the most vulnerable areas of the human body is either totally neglected or given only a cursory sniff of attention. If you sprain your ankle or shoulder, you miss a few weeks of competition. If you injure your cervical spine, you could find yourself confined to a wheelchair for the remainder of your life. 

The previous grim information aside, how should coaches, trainers, and administrators address the importance of neck and head training? Simply give attention to these two areas:

1. Make it workable. Head and neck training should be easy to understand and perform for all involved. The approach does not need to be overwhelming and time-consuming. Gie your athletes basic exercises, set/rep prescriptions, and a set schedule.
2. Require compliance. If it’s important (which it is), then make it mandatory. Everyone does it, on schedule, and with proper effort. If it’s not done, punitive steps should be taken. Athlete’s should be made aware they are neglecting to take measures to protect an important part of the body. And for you, as a coach in today’s litigious society where lawsuits are generated from such things drinking overly hot coffee or negligence in workout supervision, don’t leave it to chance.

And remind your athletes (and yourself, perhaps) that head and neck training should not just be a “guy’ thing. Females also run the risk of neck and head injuries. Fortify that cylinder the head sits atop of regardless of gender.

If you do not have a program in place that addresses the potential of neck and head injuries, for yourself or for your athletes, I have listed below seven links that can help you get it right. The information provides both neck and head education and simple guidelines for constructing workable programs:

• Coach and Athletic Director – Strengthening the Neck Protects Your Athletes
• Rogers Athletic Company – Neck Training Articles
• Only a Game – Concussion Crisis Hits Female Athletes
• The Concussion Blog – Neck Strengthening Should Be Addressed

Photo courtesy of Shutterstock.

The post The Critical Importance of Neck and Head Training in Sports appeared first on Breaking Muscle.

Now, we are going to focus just on cervical strain and give you some simple ways you can help yourself heal.

In a previous piece, Preventing Common BJJ and CrossFit Injuries, along with my friend Sam Kressin of Embodied Strength, I discussed the most common injuries in these two sports – cervical strain and low back injuries.

Now, we are going to focus just on cervical strain and give you some simple ways you can help yourself heal.

Cervical Strain or Sprain

In the case of a cervical strain/sprain, there are a number of things that can be done to facilitate healing. As a licensed acupuncturist I have been trained in numerous treatments and protocols to help this condition, but I wanted to pick techniques that wouldn’t require any special knowledge or training to do. These three therapeutic techniques are intended to be used after the acute-phase of the injury, which is the first four days after the incident.

Remember that after a neck strain/sprain, the muscles in the neck will often become tight, guarding the affected area and limiting motion and mobility. Anything that can be done to safely alleviate muscle tension, improve range of motion, and promote blood circulation to the affected area, is going to help the healing process.

A. Manual Cervical Traction

Applying gentle traction to the neck can often ease and elongate tight muscles, allowing pinched nerves or compressed blood vessels to be released.

Tight muscles will constrict and compress everything around them. The idea behind using traction is to create more space and alleviate pressure by improving the blood supply to the neck muscles, tendons, and ligaments of the affected area.

One of the simplest ways to do this is to:

1. Lie down on your back and place a folded (lengthwise) hand towel under the occiput of your head. This is the rear part of your skull that rounds out away from your neck.
2. Have a friend gently pull the towel straight towards them. Try to get them to hold the position for at least 3 minutes.
3. Repeat the exercise 2-3 times per-day or until you feel some relief. I have seen excellent results in my own clinic with as little as a few minutes a day.

B. Hydrotherapy

Soaking in Epsom Salt can be very helpful for the release of muscle aches and pain. It is informative to remember the actual name of Epsom Salt is Magnesium Sulfate. Among magnesium’s many functions is it will reduce the rate of calcium binding after a muscle contracts as it competes for the same binding sites as calcium, which contracts a muscle.

Something as simple as an Epsom Salt bath can be of great benefit in relaxing a tight muscle.

It is easily done by

1. Adding 2 cups of Epsom Salt to a warm bath full of water.
2. Soak your neck in the bath for 15 – 20 minutes, allowing the Magnesium to be absorbed through your skin.

Continue to page two for a highly effective accupressure point technique.

C. Acupressure Point for Stiff Neck

Luo Zhen is the name of an acupuncture/acupressure point used specifically for a stiff neck. The point is found on the back of the hand in between the two bones in the depression just past the knuckles of the pointer and middle finger.

How to use Luo Zhen to treat a stiff neck:

1. Massage the point on the opposite side of the body from the neck pain. If the right side of your neck hurts, massage the point on your left hand. You will need to massage this point by pressing into it with the tip of your finger, and make sure to use enough pressure to feel slight tenderness at the point.
2. Maintain that pressure while making very small circles with your pressing finger.
3. At the same time as you are stimulating the acupressure point, exercise the neck by rotating your head side to side. You should slowly begin to notice a slight increase in your range of motion while experiencing a decrease in pain.

Once, I treated an elderly woman with severe neck pain and limited range of motion from sleeping in a bad position.

I tried using the acupuncture point Luo Zhen for several minutes while she exercised her neck. To my surprise, there was no result or improvement at all.

Rather than give up, I decided to try again. This time I worked on the point for more than ten minutes and then rechecked. She had a very slight increase in her range of motion. After forty minutes of treatment we had the full mobility of her neck restored and no pain.

Patience and Persistence Are Important When Treating Neck Pain

I’m not telling this story to say that everyone is going to have these types of miraculous results with this or any of the other techniques. What I want to point out is sometimes it will take some patience and the ability to acknowledge even a small amount of progress in order to fully restore one’s health. Had I just given up after my first attempt, the treatment may not of had any benefit at all.

Check out these articles for more on neck pain relief and prevention:

• 3 Quick and Simple Ways to Relieve Neck Pain or Stiffness
• 9 More Articles to Help an Injured, Stiff, or Painful Neck
• Use Your Head to Save Your Neck: 4 Ways You’re Causing Neck Injury
• Explore Breaking Muscle – Go to the Home Page

The post 3 Simple Ways to Heal a Stiff, Sore, or Injured Neck appeared first on Breaking Muscle.