From: "Judith Tierney" To: "BIG MICK" Subject: Fw: neck work daily Date: Tue, 13 May 2008 23:50:14 +1000 MIME-Version: 1.0 Content-Type: multipart/alternative; boundary="----=_NextPart_000_0016_01C8B554.170BD1B0" X-Priority: 3 X-MSMail-Priority: Normal X-Mailer: Microsoft Outlook Express 6.00.2900.3138 X-MimeOLE: Produced By Microsoft MimeOLE V6.00.2900.3198 This is a multi-part message in MIME format. ------=_NextPart_000_0016_01C8B554.170BD1B0 Content-Type: text/plain; charset="iso-8859-1" Content-Transfer-Encoding: quoted-printable ----- Original Message -----=20 From: Judith Tierney=20 To: robert abbott=20 Sent: Tuesday, May 13, 2008 11:49 PM Subject: neck work daily Find out from your doctor before you even think of doing these moves = Robbie - BASIC ANATOMY AND MUSCULAR FUNCTION [Flexion means bending / Extension = means straightening] To protect the cervical area from injury in boxing a strong, thickly - = muscled neck is vital. =20 Regardless of the length of your neck you should have seven cervical = vertebrae. =20 The main muscles of the neck the STERNOCLEIDOMASTOID and the TRAPEZIUS = provide support and act to produce a variety of different movements. =20 The STERNOCLEIDOMASTOID has two parts or heads located on each side of = the neck that start behind the ears and run down to the sternum = (breastbone) and clavicles (collarbones).=20 =20 When both sides contract at the same time, the STERNOCLEIDOMASTOID = flexes the head toward the chest; when one side acts singly, it brings = the head laterally toward the shoulder or rotates the head to the side. =20 The TRAPEZIUS is a kite shaped muscle that covers the uppermost region = of your back and the back section of your neck.=20 =20 The main functions of your traps are to elevate your shoulders (as in = shrugging), to adduct your scapulae (pinch your shoulder blades = together) and to extend your head backward. THESE TWO MUSCLES ACT UPON THE NECK IN SEVEN DIFFERENT WAYS - =20 FLEXION OF THE HEAD FORWARD - =20 EXTENSION OF THE HEAD BACKWARD - =20 LATERAL FLEXION OF THE HEAD TO THE LEFT - =20 RIGHT ROTATION OF THE HEAD TO THE LEFT AND THE RIGHT - ELEVATION OF THE SHOULDERS -=20 To develop the neck properly, exercises should be prescribed for as many = of the various functions as possible. 1. Exercise your neck daily it's important to focus your full attention = on performing exercises for your cervical area.=20 Too often the neck is exercised at the end of a workout almost as an = afterthought.=20 You should exercise your neck at the beginning of your workout while you = are strong both physically as well as psychologically. 2. Perform all exercises in good form GOOD FORM is raising the weight = without the use of momentum in about 1 - 2 seconds, pausing distinctly = in the contracted (or mid-range) position and lowering the weight under = control in about 3 - 4 seconds.=20 =20 This ensures that the targeted muscles are raising the weight (rather = than momentum) and that your chances of an injury while strength = training are minimized.=20 3. Execute each repetition throughout a full range of motion each rep = should be performed from a position of full stretch to a position of = full muscular contraction and back to a position of full stretch. = Exercising throughout a full range of motion will allow you to maintain = (or perhaps improve) your flexibility, which reduces your potential for = injury.=20 This ensures that you are exercising your entire muscle -- not just a = portion of it. 4. Reach concentric muscular failure between 8 - 12 reps (or 40 - 70 = seconds).=20 Concentric muscular failure is when you have exhausted the muscle to a = point where you literally cannot raise the weight for another = repetition.=20 Using sets less than 8=20 =20 reps increases your risk of injury if you exceed 12 repetitions, the set = becomes a test of endurance rather than strength. =20 =20 =20 =20 EXERCISES=20 The following is a specific description of various exercises which can = be performed to strengthen the muscles of your neck using conventional = equipment.=20 However, one side of your sternocleidomastoid can still be used singly = by performing neck lateral flexion. =20 1. Neck extension. This exercise works your sternocleidomastoid (both = sides acting together).=20 If you are using manual resistance, lie supine on a bench, place your = feet flat on the floor and position yourself so that your head hangs = over the edge. Interlock your fingers and place them across your chest. = To do the movement, bring your head as close to your chest as possible = during the mid-range of each rep pause briefly in this position and then = lower your head under control back to the starting position at the = completion of each rep to ensure a proper stretch. =20 2. Neck flexion this movement targets your trapezius and neck extensors = using manual resistance, lie prone on a bench and position yourself so = that your head hangs over the edge. Place your hands and feet on the = floor (or position your legs across the edge).=20 To start the exercise, extend your head backward as far as possible = during the mid-range of each rep pause briefly in this position and then = return your head back to the starting position at the completion of each = rep to obtain a proper stretch. =20 3. Neck lateral flexion your sternocleidomastoid (one side acting = singly) is utilised during this movement.=20 =20 4. Shoulder shrug this is the best exercise for isolating your trapezius = muscle.=20 =20 It can be performed with a barbell, dumbbells, trap bar use an = alternating grip or a grip with both palms facing backward when using a = barbell use a parallel grip with other equipment.=20 To begin the movement, keep your arms and legs straight and pull the = resistance up as high as possible trying to touch your shoulders to your = ears during the mid-range of each rep.=20 Pause briefly in this position and then lower the weight back to the = starting position at the completion of each rep to ensure a proper = stretch.=20 =20 Avoid throwing the resistance by using your legs or by swinging your = upper torso back and forth movement should only occur around your = shoulder. Finally do not roll your shoulders as you perform this = exercise.=20 ------=_NextPart_000_0016_01C8B554.170BD1B0 Content-Type: text/html; charset="iso-8859-1" Content-Transfer-Encoding: quoted-printable
 
----- Original Message -----=20
From: Judith = Tierney
To: robert abbott
Sent: Tuesday, May 13, 2008 11:49 PM
Subject: neck work daily

 Find out from your doctor before you even think = of doing=20 these moves Robbie -

BASIC ANATOMY AND = MUSCULAR FUNCTION=20 [Flexion means bending / Extension means=20 straightening]

To protect the cervical = area from=20 injury in boxing a strong, thickly - muscled neck is=20 vital.

 

Regardless of the length = of your=20 neck you should have seven cervical vertebrae.

 

The main muscles of the = neck the STERNOCLEIDOMASTOID and the TRAPEZIUS provide support = and act to=20 produce a variety of different movements.

 

The STERNOCLEIDOMASTOID has two = parts or=20 heads located on each side of the neck that start behind the ears and = run down=20 to the sternum (breastbone) and clavicles (collarbones). =

 

When both sides contract = at the=20 same time, the STERNOCLEIDOMASTOID=20 flexes the head toward the chest; when one side acts singly, it brings = the head=20 laterally toward the shoulder or rotates the head to the=20 side.

 

The TRAPEZIUS is a kite shaped = muscle that=20 covers the uppermost region of your back and the back section of your = neck.=20

 

The main functions of = your traps=20 are to elevate your shoulders (as in shrugging), to adduct your scapulae = (pinch=20 your shoulder blades together) and to extend your head=20 backward.

THESE TWO MUSCLES ACT = UPON THE NECK=20 IN SEVEN DIFFERENT WAYS -

 

FLEXION OF THE HEAD = FORWARD=20 -

 

EXTENSION OF THE HEAD = BACKWARD=20 -

 

LATERAL FLEXION OF THE = HEAD TO THE=20 LEFT -

 

RIGHT ROTATION OF THE = HEAD TO THE=20 LEFT AND THE RIGHT -

ELEVATION OF THE = SHOULDERS -=20

To develop the neck = properly,=20 exercises should be prescribed for as many of the various functions as=20 possible.

1. Exercise your neck = daily it's=20 important to focus your full attention on performing exercises for your = cervical=20 area.

Too often the neck is = exercised at=20 the end of a workout almost as an afterthought. =

You should exercise your = neck at=20 the beginning of your workout while you are strong both physically as = well as=20 psychologically.

2. Perform all exercises = in good=20 form GOOD FORM is raising = the weight=20 without the use of momentum in about 1 - 2 seconds, pausing distinctly = in the=20 contracted (or mid-range) position and lowering the weight under control = in=20 about 3 - 4 seconds.

 

This ensures that the = targeted=20 muscles are raising the weight (rather than momentum) and that your = chances of=20 an injury while strength training are minimized.

3. Execute each = repetition=20 throughout a full range of motion each rep should be performed from a = position=20 of full stretch to a position of full muscular contraction and back to a = position of full stretch. Exercising throughout a full range of motion = will=20 allow you to maintain (or perhaps improve) your flexibility, which = reduces your=20 potential for injury.

This ensures that you are = exercising your entire muscle -- not just a portion of = it.

4. Reach concentric = muscular=20 failure between 8 - 12 reps (or 40 - 70 seconds).

Concentric muscular = failure is when=20 you have exhausted the muscle to a point where you literally cannot = raise the=20 weight for another repetition.

Using sets less than 8=20

 

reps increases your risk = of injury=20 if you exceed 12 repetitions, the set becomes a test of endurance rather = than=20 strength.

 

 

 

 

EXERCISES=20

The following is a = specific=20 description of various exercises which can be performed to strengthen = the=20 muscles of your neck using conventional equipment. =

However, one side of your = sternocleidomastoid can still be used singly by performing neck lateral=20 flexion.

 

1. Neck extension. This = exercise=20 works your sternocleidomastoid (both sides acting together).=20

If you are using manual = resistance,=20 lie supine on a bench, place your feet flat on the floor and position = yourself=20 so that your head hangs over the edge. Interlock your fingers and place = them=20 across your chest. To do the movement, bring your head as close to your = chest as=20 possible during the mid-range of each rep pause briefly in this position = and=20 then lower your head under control back to the starting position at the=20 completion of each rep to ensure a proper stretch.

 

2. Neck flexion this = movement=20 targets your trapezius and neck extensors using manual resistance, lie = prone on=20 a bench and position yourself so that your head hangs over the edge. = Place your=20 hands and feet on the floor (or position your legs across the edge).=20

To start the exercise, = extend your=20 head backward as far as possible during the mid-range of each rep pause = briefly=20 in this position and then return your head back to the starting position = at the=20 completion of each rep to obtain a proper stretch.

 

3. Neck lateral flexion = your=20 sternocleidomastoid (one side acting singly) is utilised during this = movement.=20

 

4. Shoulder shrug this is = the best=20 exercise for isolating your trapezius muscle.

 

It can be performed with = a barbell,=20 dumbbells, trap bar use an alternating grip or a grip with both palms = facing=20 backward when using a barbell use a parallel grip with other equipment.=20

To begin the movement, = keep your=20 arms and legs straight and pull the resistance up as high as possible = trying to=20 touch your shoulders to your ears during the mid-range of each rep.=20

Pause briefly in this = position and=20 then lower the weight back to the starting position at the completion of = each=20 rep to ensure a proper stretch.

 

Avoid throwing the = resistance by=20 using your legs or by swinging your upper torso back and forth movement = should=20 only occur around your shoulder. Finally do not roll your shoulders as = you=20 perform this exercise.

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