Short Class 33: Neck
4 classes per week
•
31m
This class with feature PAILs/RAILs for Neck Flexion, Rotation, and Extension.
No Equipment Needed.
Time Markers:
0:25 Neck CARS
2:30 Extension/Flexion Segmentation
4:10 Neck Flexion PAILs/RAILs
10:15 Neck Rotation PAILs/RAILs
21:40 Neck Extension PAILs/RAILs
27:50 Finishing CARs
This is our first class that features multiple PAILs/RAILs bases for the neck only.
The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength training. So this class will feature some isometric loading to help take the next step in improving tissue capacity in this area.
Important Reminder - because this area is not often trained, the tissues here might not be too strong yet, so we want to monitor our tension and intensity through our PAILs/RAILs, especially if this a problem area for you. Go at your own pace, and listen to your body - only give as much effort as you feel comfortable. There's nothing wrong with giving low levels of intensity (10-30%) the first few times you take this class, over time you will be able to gradually build up to doing more. Progressive overload is always the key. In all of the bases we do 2 rounds of PAILs/RAILs, but if that feels like too much for you, you can just do 1 round and then build up from there.
If after taking this class your neck feels super sore for 3-4 days you'll know you over did it and you'll want to back off the intensity next time, or just stick with 1 round until you build up more strength in this area. Ideally our soreness should last 1-2 days, anything longer could mean you went a little too hard and that area is not strong enough yet for the load you offered.
I hope those necks are feeling buttery after this one. Let me know how you like the class!
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