Pull your head in

The past weekend was spent at the Australian Crossfit Regionals watching the best Crossfit athletes from Australia and New Zealand battle it out for for a ticket to the Crossfit Games in July. While for the most part I saw efficient and skilled movement, there was one workout in particular where I saw a number of competitors displaying what I call "poke neck".

Poke Neck aka Upper Crossed Syndrome

Poke neck can be the result of shoulder/upper thoracic mobility issues and/or weakness of the deep neck muscles and scapular stability muscles, otherwise known as Upper-Crossed Syndrome. This syndrome is particularly evident in people who have desk/computer jobs. It has been found that for every inch (or 2.54cm for the metric peeps) your head is forward of your spine, an additional 10lbs (or 4.5kg) is added to the weight of your head (Kapandji, 2008). This additional weight places stress on the muscles of the neck and upper back and can put extra pressure on the suboccipital nerves, causing headaches.

To combat poke neck, mobilize the following areas:
- Thoracic spine
- Neck: particularly upper traps, levator scapula & scalenes
- Chest: pectoralis major/minor

And, strengthen the following areas:
- Deep neck flexors
- Middle back: lower trapezius & rhomboids (Bulletproof shoulders by Crossfit New England is a great resource).

http://www.google.com.au/url?sa=t&rct=j&q=&esrc=s&frm=1&source=web&cd=1&cad=rja&ved=0CC0QtwIwAA&url=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DACAz6HFj1xE&ei=UOSmUcHIG8qCkQXM7YGIDw&usg=AFQjCNFrYsBdOTd65IYqEZ6ryttYOm1qVA&sig2=8f8_zkSmcG3e4pa5ZM2S0g

 In addition, have a look at your biomechanics while you are training. Get your coach to film you from the side the next time you are doing a pressing movement, kettlebell swings or thrusters/overhead squat to see if you are excessively throwing your head through at the top of the movement.

Throwing your head through is a green light to a neck injury.

So pull your head in.