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The Number One Reason For Neck Training

Posted by Mike Gittleson on Nov 30, 2018 8:55:41 AM

University College London funded by the British Heart Foundations findings were set forth this year at the American Heart Association Scientific Sessions conference in Chicago. They presented their findings for testing cognitive decline by examining the pulse of blood vessels in the neck. Three thousand one hundred and ninety one people between the ages of 58-74 were given ultrasounds on their necks and monitored for 14 years. Those with the most intense blood pulses which indicated irregular blood flow were 50% more likely to exhibit reduced cognitive functions. The participants in the upper 25%, whose blood reached their brain with the highest intensity were almost 50% more likely to exhibit cognitive decline in the next 10 years than all those studied. The results are so strong that researchers believe a 5-minute neck scan will predict future dementia risks.

People should exercise regularly, eat healthy, manage their blood pressure and cholesterol all which contributes to safeguarding vascular flow. Yet, nationally the significant importance of neck training is overlooked in exercise and rehabilitation. Healthy blood vessels maintain a healthy blood supply to all organs. Resistance training augments skeletal muscle fiber capillarization and more blood means more energy and oxygen, which most importantly makes our brain perform better. Without question muscle capillarization is essential to maintain metabolism, fitness, and function with aging. Make neck training something that is never neglected when Getting Strong and make neck training an essential part of exercise.

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At Hardpressed in Chicago...clients train the Entire System.

Topics: Pendulum 4 Way Neck, Pendulum 5 Way Neck, Neck training

Superficial Neck Flexor Substitution

Posted by Mike Gittleson on Nov 20, 2018 6:39:35 PM

There is more muscle in your neck than degrees of freedom. Degrees of freedom refers to the numerous ways you can move your head and neck through space, this is an important positive in daily living. If we wake up in the morning with a stiff neck we are able to function throughout the day by substituting the pained area with unaffected muscle groups. This ability to substitute occurs often post neck trauma in athletics, as well as, with incidences of whiplash.

Looking at EMG activity in the neck muscles of those exhibiting neck pain researchers found that there is more electrical activity in the superficial (sternocleidomastoid, anterior scalene) flexors during movement than in healthy individuals. This allows for reduced deep cervical flexor activity (longus capitis, longus colli) during neck flexion and is initially important if tissue is damaged and is problematic if continued long term.

Post recovery compensation and neuromuscular movement strategies can lead to poorer activation and atrophy.  Often over time there will be a re-occurrence of pain if rehabilitation was not done properly. The Pendulum 4 and 5 Way Head and Neck Machines address superficial neck flexor substitution. Adjust the Pendulum cam to any setting  from #12-14,  placing one's head on the face pad each repetition begins by applying pressure to the pad by pulling down and forward with the chin. An important process necessary in return-to-play and a fundamental part of Getting Strong. 

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Neck Training

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Neck training, Head/Neck/Trap/Shop

Strengthening Health Issues

Posted by Mike Gittleson on Nov 16, 2018 10:12:43 AM

There are some 50 pairs of muscles and many nerves used to receive, prepare and move food to the stomach. Dysphagia is a medical term used to describe a difficulty that arises in swallowing. The problem is commonplace and can be related to health issues, the ageing process, disease, injury and more. One way therapists combat this problem is the Shaker Exercise. The Shaker Exercise is a head-lift and chin tuck from the supine position that consists of an isometric exercise of three consecutive sustained head raising movements for 1minute each with a 1 minute rest period between each head raising.

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The jaw-opening exercise (JOE) is also an exercise dealing with dysphagia where subjects open their jaws to the maximum extent and maintain this position for 10 seconds. This open-and-hold exercise is performed five times with 10 seconds of rest, which is counted as one set.

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The best deep flexor developer for strengthening, ageing, dysphagia and gerodontology is the Pendulum 4 Way (or 5 Way) Head and Neck Machine. Adjusting the cam to any setting #12-14, the user places their head first on the face pad and performs repetitions by applying pressure by pulling down and forward with their chin.  

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Setting #12 through #15 for Training Deep Neck Flexors

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Leading with the Chin Utilizing the last 4 Holes isolates the Deep Neck Flexor Muscles

Topics: Neck training, Pendulum 4 Way Neck, Pendulum 5 Way Neck

Forward Head Posture And The Cell Phone

Posted by Mike Gittleson on Oct 18, 2018 3:50:45 PM

The issues with the use of cell phones while driving is well documented and regulated. Many studies are now linking cellular technology overuse with sleep disturbances, anxiety, stress and to a lesser extent, depression and personality variables such as self-esteem, impulsivity, self-identity, and self-image.

Physicians, therapists, trainers and physical educators are becoming concerned that increased muscle activity in the neck–shoulder region when texting or surfing on a smartphone increases the risk of musculoskeletal disorders. It has clearly been shown that two-handed texting is associated with increased cervical flexion while one-handed texting was correlated with an asymmetric neck posture. Changes around the neck caused by forward head lean and/or increased cervical flexion with habitual texting is not favorable and presents spinal complications over time. 

We may not be able to control or affect cellular usage in the population but, schools, coaches, personal trainers, gym owners, exercise physiologists and others can all effect how we view and strength train the head, neck and traps and scapula in our workout regimes. Inclusion of exercise for the cervical spine will decrease postural problems linked to constant use of this communication technology and is important for a healthy lifestyle. 

4-Way Neck

Pendulum 4 Way Neck

5-Way Neck

Pendulum 5 Way Neck

3-Way Row

Pendulum 3 Way Row

Topics: Pendulum 4 Way Neck, Pendulum 5 Way Neck, Pendulum 3 Way Row

Never Stop Training

Posted by Mike Gittleson on Oct 3, 2018 10:03:24 PM

There is compelling evidence that exercise is medicine and physical inactivity 'has profound deleterious effects on health. Even late in life an increase in physical activity has striking benefits. The decline of structure and function of muscle mass over decades may represent the most dramatic change to our physiological system. Maintaining lean muscular tissue must be taken seriously, it's decline effects mobility, overall nutrient intake and status, disease, mastication, pulmonary function and much more including our independence in daily living.

In a meeting on biologic gerontology in Albuquerque, New Mexico in 1988 Dr Irwin H. Rosenberg recognized the serious need to label this loss of lean tissue and introduced the the term sarcopenia, which originates from the Greek roots of the word sarx for flesh and penia for loss. Fighting sarcopenia should be a goal. Maintaining a normal body weight and maintaining functional skeletal muscle mass should always be at the forefront of any intervention strategy to achieve “healthy aging”.

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Training on the Pendulum 4 Way Head and Neck Machine

Topics: Pendulum 4 Way Neck, Pendulum 5 Way Neck

The Neck And The Bicycle

Posted by Mike Gittleson on Sep 22, 2018 6:04:03 PM

Swim/bike/run competition originated in the 1920's in France. In 1974 the first 'modern triathlon' was held with 46 participants in San Diego, California. The sport has grown into a World, Olympic and a Paralympic event. 

bike picThe neck is among the most common overuse injuries in cyclists. As this physically demanding, wonderfully challenging, sport has grown so has the number of participants that have visited neurosurgery clinics with neck and back pain. It is a reminder that it is always important to train the entire system. 

In a study published in the Journal of Neurosurgery: Spine, "Neck pain in  multisport athletes." It was found in a questionnaire to triathletes that 64% had sport related neck pain.

The cycling portion of the triathlon requires neck extension posture. The neck extensors and traps are active for hours and as fatigue sets in the suboccipitals are stressed as the participant needs to keep eyes up and the  head often in full length neck extension to safely follow the road.

When preparing for biking, swimming, running or any sport, make sure head and neck is always an important part of your exercise program. Below Doug Scott the strength and conditioning coach for the Pingry School in Basking Ridge, New Jersey regularly includes neck strength training as part of his race regime. Doug recently finished the Lake Placid, Ironman Triathlon. Exercising at a competitive pace for 13 hours with zero complications is a tribute to his method, knowledge and training approach. Get Strong and Stay Strong to finish Strong.

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Topics: Muscular Strength, Pendulum 4 Way Neck, Pendulum 5 Way Neck, Neck training

The United States Naval Academy

Posted by Mike Gittleson on Sep 11, 2018 9:22:48 PM

Training for Sport and National Defense    https://vimeo.com/288550350

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Topics: Pendulum 4 Way Neck, Pendulum 5 Way Neck

Ohio University

Posted by Pendulum Strength on Sep 4, 2018 11:33:09 AM

The Ohio University Bobcats recently upgraded their weight room with Pendulum strength training equipment. They will be Getting Strong in Athens.

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Topics: Pit Shark, Pendulum Shoulder/Incline, Pendulum Vertical Chest Press, Pendulum 4 Way Neck, Pendulum 5 Way Neck, Pendulum Combo Lat Pull

Athleticism And The Neck

Posted by Mike Gittleson on Jul 9, 2018 11:07:12 AM

The respiratory system’s process of inspiration and expiration involves much more than the diaphragm and the internal and external intercostal muscles. The scalene muscles in the neck are involved in almost every breath we take. The platysma and sternocleidomastoid are involved in heavy breathing. Injure or develop neck muscles and your body’s athleticism will be affected.

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Pendulum Head And Neck Machines at the University of Michigan

 

Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck

An Undeveloped Neck Changes The Force

Posted by Mike Gittleson on Jul 5, 2018 11:19:56 AM

Conventional wisdom suggests that strength training increases body mass index (BMI) in a positive way, but does it? BMI is a simplistic measure of body fat. It is calculated by dividing one’s weight in kilograms by the square of one’s height in meters. The derived results can then be compared to a chart of normative data provided by the National Institutes of Health (NIH). BMI is useful for the overweight and obese, yet it does have limitations. BMI may overestimate body fat in athletes and others who have muscular builds. The problem is this simple tool does not differentiate between fat mass and lean body mass. It has long been argued that heavily muscled, weight-trained athletes are healthy despite their BMI classification.

At issue is the athlete that increases muscle mass and vascularity significantly in all areas of the body but the neck region alters peripheral vascular resistance in an acute way. Peripheral resistance is a function of the internal vessel diameter, vessel length and blood viscosity. Having a large body and an undeveloped neck changes the force of the delivery system’s blood flow to the head.

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Topics: Pendulum 4 Way Neck, Pendulum 5 Way Neck