Sebastian Brosche · 10 min · 833 words
Previously titled: Video 4 - Neck Program
Hi guys, I'm back with my blue balls and today we're gonna do three new exercises. Start on your lower back with your knees twisting towards the left. Your head is twisting to the left today and your right arm is twisting to the right. So instead of looking towards the arm, we're looking as far as we can go to the left.
So try to look down on your left shoulder or right under your head. So this is a different twist than when we look to the right. Stay here for a minute. The lower back and the spine is connected.
So if you're stiff in your lower back, you are gonna feel it indirectly in your neck. So no part of the body is isolated. When you loosen up your spine, your neck will be will absolutely be affected. If you improve your posture, your neck is gonna get more release.
Take five more breaths. Try rolling almost your forehead down to the ground. So push your air or your temple down into the floor. Intense twist.
Then release, let go and roll back to center. Second side. Everything twists to the right except the left arm. Roll your head to the right as far as you can.
Drop down, relax and breathe. Breathe. Breathe. Breathe.
Breathe. Breathe. Breathe. Breathe.
Breathe. Breathe. Breathe. Breathe.
Breathe. Breathe. Breathe. Five more breaths.
Try rolling your head to the right and pushing your temple or your air down into the floor. Twisting your head to the right. And roll back to center. Just take a breath on your back.
Release your head down. We are going to do almost the same thing we did yesterday but instead of doing it from tabletop we are going to do it from bridge pose. So place your hands in the ground, fingers can point out that's no problem. Lift your hips up and place your head in the ground.
So you are supporting your head with your arms. Then you roll up and down your head strengthening the back of your neck. Rolling up, rolling down. Make sure this doesn't hurt your knees.
So keep your feet engaged. Roll up and down five more times. This is probably intense for the front of your thighs so get stronger. And then roll all the way down.
Relax for a second. And then another jiu jitsu warm up arms out to the side. Look to the left and roll up on your left shoulder and lift your head up off the floor. Second side, roll up to your right shoulder.
Look down under your head. So you are really trying to look down and place your nose in the floor. Go from side to side. Twisting your spine and bending backwards simultaneously.
Keep going. One more on each side. And enough. Take a breath.
Grab your ball sack and get your hips close to the wall. Stretch your legs up the wall. And roll your balls under your traps again. Not between the shoulder blades, between the traps.
And release your arms out to the side. So the wall is nice because it can help us. I love this pose. But when we add on the balls we get a really nice trap work as well.
So if you bend your knees you can push your hips up and get more pressure. Or you can just stay here and relax. If you need more you can cross your arms again. And if you just arch your spine slightly and lift the lower back off the floor you get more pressure.
If you are a multi-tasker today and you want to stretch your hamstrings you can place your left heel on your right foot. Two in one. You can also try moving a little bit from the right to the left. So you are rolling over to your left side and the right side.
Just maybe 5-10%. But it should be enough for you to feel increased pressure in one of your balls. Stretch everything out and switch sides. So opposite arm on top, opposite foot on top if you did that.
And if you need more then just move the balls further down. The further down you go the more pressure there is going to be because we used the wall. Again try to rotate and spin and dig yourself deeper onto the ball. Take another breath.
And release, roll over to the side and sit up. And release, roll over to the side and sit up. And release, roll over to the side and sit up. Take a breath and feel your neck, feel your traps, your rhomboids, your upper spine.
And move your arms a little bit from side to side, just a couple of twists. Now try this, you probably haven't tried this in a long time. Look behind you. Can you feel the difference?
You're free! See you tomorrow for the last session. Us!
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