A 3 Minute Neck Drill That Will Change Your Life

hello this is mark wildman of wildman athletica and today we're going to talk about neck mobility to improve every aspect of your life everybody should do three minutes of neck mobility every day i don't care your age i don't care your sport i don't care what you do this will improve some aspect of your life this requires no special equipment it requires nothing except a timer we're going to cover six movements today what we're going to do is we're going to do 30 seconds of each movement we're going to talk through all of them first and then we're gonna believe that you're smart enough to do it on your own for three minutes without you having to watch a full three minute video of me doing it movement number one we are going to look from left to right so shoulder blades back in together and we are going to rotate our head from side to side most people are going to rotate one side better than the other and that's fine the goal is to move our head to the point where it's uncomfortable but not so far that we snap our own neck or hurt herself so go right up to the edge of discomfort back and forth from side to side the next exercise we're going to do is we're going to look up look down we are going to place two hands on our chest in order to keep us from lifting our chest and doing weird things with our ribs we're trying to isolate this right to the neck two hands on the chest hold down we're going to look up feel a stretch in the front of your neck and look down when we look down we want to keep our neck high we want to pivot from the top part of our skull and tuck our chin look straight down look up look down look up look down look up look down next up we're going to tilt our ears up and up we are not going to bring our ear down to our shoulder we're going to take our other ear and lift it straight up to the sky the goal is to make your neck longer not make your neck shorter two hands on tilt your head you should feel a large stretch in this side we are not dropping our ear down we are reaching this ear up up up make your neck longer make your neck longer make your neck longer make your neck longer exercise number four is the most important one for most people we call this the cell phone drill now most people are in our forward jutted chin position the entire time we're going to suck our chin all the way back try and make a fat face if you see a double chin underneath you're doing it correctly forward back forward back forward back forward back forward back the next drill is what we call the janet jackson the janet jackson is where we're going to slide our head from side to side this is the hardest one for everybody our eyes are going to try and remain level the entire time so we're going to take this side of our head translate it straight that way side of the head side of the head back and forth from side to side the janet jackson if you were live in the 90s last exercise is we are going to do a front half of the circle we're not going to do all the way around just the front half of the circle so lift your ear up bring your chin to your chest lift your ear up chin to chest lift your ear up chin to chest lift your ear up chin to chest lift your ear up there are a couple of cheap tricks we can do in order to make this more effective if we just do this standing that's where everybody should start what you'll notice is i'm sitting on a set of stairs we also can do this drill seated because it's going to change the way the muscles in our back kind of do things have your feet down low let's go with one step up make your spine vertical and we would go through all six of our variations in order to make it harder or more interesting for your spine we would bring our feet up higher to get us closer to a low squat position we're already in this position pull your shoulder blades back make your spine straight up and down and go through all six of your exercises in this seated position it's a cheap trick in order to get more out of our neck mobility every day so one day you could do it standing the next day you could do it seated either on steps or on anything that is below 90 degrees on your legs if we're at 90 degrees like we are in a normal chair we need you to get your hips lower than the height of your knees that's the goal so that our spine and our hips are also getting a training benefit from being in these positions set a timer do each exercise for 30 seconds it takes exactly three minutes three minutes to a better life every single day do it in the morning when you wake up your life will improve drastically you

Channel: Mark Wildman

Views: 3,676,825

Keywords: mark wildman, wildman athletica, kettlebells, clubbells, mobility, neck, neck exercises

Id: K4dmZ5_n6uU

Length: 5min 2sec (302 seconds)

Published: Fri Sep 11 2020

Reddit Comments

[u/[deleted]]

Pretty good. He sorta said the one thing that self defeats most before they can even start. IMO it's the most critical life skill, and the beginning of everything:

Go right up to the edge of discomfort...