WODdoc Episode 112 Project365: Seated Barbell Mash: Take 2!!

October 22, 2014 11:52 pm

Ok, yesterday I was an idiot and somehow recorded a video without sound. Its happens…. In fact, most that are around me on a regular bases see me do something stupid rather often. Today, I reitterated yesterday’s episode and was nice enough to add sound.

Below is a copy and paste of yesterday’s post so if your already read it… read it again!

Scalenes:

Independently this set of muscles is responsible for various lateral bending movements in the neck. Similar the SCM we discussed several episodes ago, during normal respiration the scalenes are dormant but, during forced respiration they are heavily recruited to help raise the chest cavity. Thus, these muscles can fall subject to the same fate as the SCM. Burnt out and barking after long periods of heavy breathing.

Here is the step by step for self care.

1. Set up a weighted bar at approximately bench press height. (maybe a little higher).

2. Place a bench underneath.

3. Make sure there is enough room so you can sit on the bench and slouch under the bar.

4. Shimmy under the bar in a slouched position setting the bar as high as possible on your upper trap.

5. Grab the end of the bench with the hand that is under the bar.

6. Straight up posture applying pressure to your trap and scalenes.

7. Laterally flex neck away from the bar building tissue tension.

8. Rotate head 30 degrees toward and 30 degrees away from the bar.

9. Increase lateral flexion as needed to keep tissue tension.

10. Complete 15 reps in each direction then switch sides.