WODdoc Episode 93 Project 365: Suboccipital Barbell Mash

Suboccipital muscles are the perfect topic for a friday. I have mentioned more than once, as a society, we spend too much time with our ass planted in desk chairs (Research says 50%-70% of the day). On top of that our cell phones are like posture wrecking balls.  You wait and see, there are going to be syndromes named after cell phones shortly.

Decay of posture leads to enormous amounts of stress on the suboccipital muscles. These tiny muscles were designed to be cervical rotators but are forced to be neck extensors when the head translates forward during bad posture. Quick facts; the human head weighs about 10-12 lbs. For every inch of forward translation about 10lbs of mechanical load is added to your head. Its not hard to see how these little muscles get fried.

head posture

Lets mash and stretch…

Don’t Mash Blind … Know Your Anatomy

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Today’s WODdocket:

1. Test neck rotation

2. Perform 2-4 mins of barbell smash as shown

3. Neck Stretch as shown (30 reps/side)

4. Re-test Neck Rotation