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Train The Head

To Rehabilitate You Must Target The Area That Was Injured                                                                                                                                                  

Whiplash can occur in automobiles, athletics, falling, etc.  I don’t think anyone will argue that you can hurt yourself in many many ways.  In contact sports whiplash is commonplace.

Once whiplash occurs the process in returning to activity is what counts.  Once a muscle atrophies due to injury and disuse we cannot assume it will heal and return to normal strength.

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Recently a study looked at healthy individuals versus victims of various whiplash-associated disorders.  The criterion was that the previously injured person was at least 6 months post injury and still experienced discomfort.  The scientist used functional magnetic resonance imaging.  They studied the muscular activity patterns of various tasks in three distinct muscles.  Two of the deep flexor muscles of the head, the longus colli and longus capitis and they studied the powerful flexor of the cervical spine the sternocleidomastoid.

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Progressively overloading the musculature that flexes the head has never been addressed in our fitness culture until recently.  This movement is called cranio-cervical flexion.  What researchers found was that the injured people in their study displayed less muscle activity in the deep flexor muscles of the cervical spine during different tasks. This was occurring more than a half year post trauma and subjects still experienced associated pains with their disorder.

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To progressively overload the deep flexors, the Pendulum 4 or 5 Way neck machines through its innovative cam will target this area.  Once the cam is adjusted an individual simply begins training the head flexors.  Cranio-cervical flexion isolates the longus colli and longus capitis and rectus capitis anterior.

The sternocleidomastoid, a superficial cervdescribe the imageical flexor muscle can be trained utilizing a basic 4 Way Neck Machine exercise.  But the sternocleidomastoid is not a prime mover of the cranio-cervical spine and is more suited for assisting in flexing the lower cervical spine.  It has been found that previously injured patients will use a strategy to use the sternocleidomastoid to move the neck post injury.

To return to normal strength and normal function in this head region, once cleared to exercise by a professional, train all the associated musculature as effectively as possible. The Pendulum Neck Machine Series are the only neck machines that target the muscles that move the head ,as well as, the cervical spine.  Train the head and train the neck muscles to Get Strong.

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Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby  there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

Pendulum Reverse Glute Ham Machine

Open Chain Reverse Glute Ham

Pendulum Power Squat Pro

Closed Chain Pendulum Power Squat Pro

Pendulum Power Squat Pro XT

Closed Chain Pendulum Power Squat Pro XT

Arkansas Baseball Weight Room
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2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.

Bench Rep