Now we're gonna go through some
neck
bridging and stretching sequences today. We're focusing on bridging suplexes and things like that. So we want to strengthen our necks
Starting off. We're just gonna roll our necks on the mat
Basically putting our head on the mat using our hands as a tripod
So our head's always going to go slightly in front and this is going to help us with our head stands later on.
So hands on the mat, head in front
Just slowly rolling back and forth
And then we'll progress, going side to side
around in circles
Eventually, we're gonna come up onto our toes and our hands
Repeating the same sequence
Even taking out hands away and just using our neck
So we're progressing it, going from an all fours approach, building up, putting more pressure on our neck as we go
Next one we're gonna do is a headstand
using our hands and our head as a
Tripod, so it's going to help us balance
the initial
stage is just to get us into that vertical position and hold that. Normally we'll go a
Minute, maybe up to two minutes, especially if we're starting off stick to 60 seconds
and anyone who's confident we can start to toy with it a little so the first position is basically going to be
Straight headstand, holding in that position
If you have to fall come down as light as you can, if you have to fall the other way try to roll through
After you get confident with that
You can try to go into some splits. You can try to bend your feet forward, bending at the hips
Ultimately you want to get to this position.
Where once you're in the headset you can try to bend your feet forward bending at the hips
Slightly touch the mat and come back
Okay, last one we're gonna do is a carousel so this is an old wrestling or grappling warmup
Not only to focus on our neck strength, but it also works our flexibility through the hips and our lower back
So I generally find with our bridging holds it's not necessarily the neck that lets people down
But it's actually flexibility and that strength through the lower back and the hammies
So for this one, same thing we're gonna make that tripod without head and our hands
But we're gonna walk our feet around for a full 360 revolution
Normally with a new trainee on aim for three
Revolutions, swap with a partner and then go the opposite direction
In the end we want to aim for anywhere from five to ten. Okay when we do this
The trick is as we walk our feet around
We want to keep our upper body stable as our feet pass our elbow, then we start to turn our hips
so from this position
I want to walk my feet around keeping my head and arms locked, as soon as I pass my elbows, now I can turn
And I'm in a classic bridge position
I want to continue my walk pass my elbows, and as you get more confident you can start to
Get a bit quicker with it
We're just aiming for three, swap with a partner, rotate in a different direction
Okay, last one we're going to do is the same position, head on the mat making that tripod
We're gonna kick our legs over our body and try to kick them back where we started
If you find this difficult you can use a partner
hooking the ankles and
Using that as a bit of a base
essentially you want to get to the position where you can do it without a partner. The trick to this one is
after you roll yourself into position when you're in that bridging position as
You kick your legs over, rather than tucking your body in
Close to your chest, which is the natural
Movement for a backflip or a moonsault... You actually want to extend your body out and that's going to help you
Okay, we're gonna work on our neck strength
So this is very common in Japan
Something I learned in the Japanese dojos, obviously big on neck strength with a lot of their movements with their grappling and wrestling background
So with this one we're gonna do a total of 50 reps slow. Just moving our neck from a neutral position
Tucking our chin to our chest and back and then we're gonna do 50 side to side fast and 50 up and down fast
We're making sure we're not hyper extending the neck. We're just going from neutral to tucked
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