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Stuck – Lumen Christi Prepares To Win

A man lifting a chair

When a young man chooses to play football at Lumen Christi Catholic School located in Jackson, Michigan, he has chosen to compete at the highest level and uphold the rich tradition of championship football. Their teams have won Division Championships in 1977, 1979, 1996, 2000, 2001, 2002, 2003, 2004, 2009, 2016, 2017 and 2018. 

Herb Brogan is the Head Football Coach of Lumen Christi and is currently the winningest active Coach in Michigan history and 4th on the all-time greatest number of wins.  Not slowing down, his team was 12-1 this past year. Herb has coached 31 consecutive winning seasons with a winning percentage of .811 . 

Here are a few  things his players are doing while Stuck at home and preparing to win the State Championship.

Neck Protrusion: Lying on one’s back, place arms in a goal post position, elevate the head by protruding it as far as possible upwards keeping the face parallel to the floor. This movement takes the cervical vertebrae Occiput-C1 and C1-C2 to their end-range of extension.  Once fully extended with face level, hold the movement for 10 seconds and then lower the head in 15 seconds to 1 inch off the floor. Quickly return to a 10 second hold and repeat as many reps as possible. 

The back of the hands and forearms should remain flat on the floor during the entire movement. In the above photo the athlete is demonstrating what the exercise looks like if one’s arms are too high during the protrusion exercise. 

The reason the arm may be elevated: The athlete may lack the flexibility to externally rotate his shoulder. The athlete may be using momentum, as well as the traps to thrust the head and neck forward or an athlete may find it is easier to perform the movement with arms not remaining on the floor.  Keep forearms and hands pressed to the floor during the entire exercise.

—  Once Protrusion is completed–in 30 seconds begin neck flexion — 

Neck Flexion: Once the protrusion exercise is completed, rest 30 seconds and then in the same position laying flat with the arms in a goal post position, flex the head until the chin is close to the chest. Hold the position, chin close to chest for 10 seconds. After the 10 count lower the head in 15 seconds to 1 inch off of the floor and quickly return to the chin chest position. Do as many reps as possible.

—  Once neck flexion is completed — in 30 seconds begin shrugs —

Shrugs: When protrusion and neck flexion are completed begin shrugging utilizing a couch. How you hold the couch, number of fingers used, how much of the finger tips are under the frame and how your body is positioned adds to the difficulty. Raise the shoulders as high as possible with good posture with the shoulders at the highest point attainable for 10 seconds. Once accomplished lower in 15 seconds and quickly return to the 10 second hold. Do as many reps as possible. 

The number of sets of the above sequence is up to you and/or your coach.

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