Person/Andrew Huberman/Book/26/Protocols/YouTube/16/11/Neck Exercises that Kill Your Neck

• Neck Exercises that KILL Your Neck (DO THESE INSTEAD!!) - YouTube

  • Speaker: Jeff Cavaliere
  • Channel: ATHLEAN-X · 7:34
  • Linked from the Day 7 additional resources of Person/Andrew Huberman/Book/26/Protocols Chapter Two, as "Neck workout with Jeff Cavaliere." In Person/Andrew Huberman/Book/26/Protocols/YouTube/26/09/Day 4 - Major Torso Muscles, Huberman points to it for neck training.

  • About

    • Forward and backward neck bridges build neck size but load the neck as a closed-chain exercise, which the neck isn't built for.
    • Compression combined with motion can grind the cervical vertebrae, leading over time to bone spurs that can impinge cervical nerve roots and cause weakness or pain down the arm.
    • Cavaliere shows neck exercises that work the same muscles without that compression.

  • Video

    • • 00:00 Neck bridges to avoid

        • Bridging on the back or leaning forward onto the head builds a thick neck while wearing down the vertebrae.

      • 00:55 Why you need to protect your spine

        • Bridges are closed-chain and compress the cervical spine while it moves. Bone grinding on bone can grow bone spurs that impinge the nerve roots, causing sudden pain and arm weakness.

      • 03:50 Exercise/Body/Strength/Plate Neck Raise

        • A towel-wrapped plate on the head, lying on a bench, trains flexion, extension, and side bending in each direction.

      • 05:07 Exercise/Body/Strength/Chin Tuck

        • Forward head posture stretches and weakens the front of the neck. Set a chin tuck before every plate rep, and lighten the load before losing it.

      • 06:17 Conclusion

        • Plates allow progressive overload without compressing the spine, and spine damage may not show until it suddenly hurts.