1

Foreword
For a wrestler, a first good impression means having a good, thick and strong neck. It
means the wrestler has a lot of vitality. In fact, this view is in accordance with that of the
ancient Greeks who believed that it was necessary to have a completely proportionate
body, which means a well-developed neck, chest and calves.
Seasoned body builders will first look at the neck of a new professional. Though
beginners will begin to develop their necks first and give this a lot of importance, yet they
will soon find that for all the special exercises and neck training, the neck can develop
well in the first few months, and then slacken in development.
However, to have a good and strong neck is of paramount importance to wrestlers as any
illnesses they may suffer first shows up in the neck and face, testifying to their vitality.
Usually, wrestlers develop good necks so that they have well-aligned necks and spines
which do not fall easy prey to accidents leading to death. So, a tough neck is really a
lifesaver for a professional wrestler.
There are many simple and beneficial neck exercises a wrestler can do for good results.
In fact, if you turn the pages of this book, youll find them all here. Im confident that if
you, as a wrestler, do these exercises regularly, you will be one of the better-known
wrestlers of this world.
Good luck.

Chapter No.
1
2
3
4
5
6
7
8
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Chapter
Anatomy of the neck and back
Causes of neck and back problems
What is mechanical pain?
Avoiding back injury
Why a wrestler must have a strong,
thick neck
Equipment for neck exercises for
amateur wrestlers
When to do exercises
How to design an exercise program
Neck exercises
Strengthening exercises
Prevention exercises
McKenzies neck exercises
Bridging for wrestlers
TNT exercises
Conditioning drills
All about wrestling injuries
prevention and treatment
The problem of overtraining
Eat well to perform well in the ring
Quiz: Test your knowledge

Pg. No.
4
7
17
25
28
32
36
39
41
46
57
60
65
70
79
87
94
98
101

Chapter 1
Anatomy of the neck and back
To understand the importance of a good and strong neck for wrestlers, it is fundamental
to know the structure of the human neck. What makes it up and how does it function?
Have you ever imagined the large role your neck plays in supporting the weight of your
headabout 7 kg? And your neck also allows you to shake your head, nod, turn it from
side to side and much more. In fact, it allows you to have of 90 of forward movement,
90 of backward movement, and 180 of movement from side-to-side and 120 of
sideways tilts to each shoulder.
The neck or cervical spine is located at the base of your skull. It contains seven small
bones or vertebrae, called C1, C2, C3, C4, C5, C6 and C7 or C1-C7 where C stands for
cervical. Each number shows the position of the vertebra, so if C1 is nearest the skill,
C7 is farthest from it and closest to the chest.
Anatomy of the human neck: When you compare the human neck with the rest of the
body, you are sure to find that it is indeed a very delicate part of our body. It is a very
important part of the body as it carries the weight of the head and protects the nerves in
this area that control sensory and motor coordination and information from the brain to
the other parts of the body.
The neck or cervical spine is the first part of the human spine or spinal column, which
comprises 33 vertebrae, held together by ligaments. Through the center of the vertebrae
run nerve roots, which then branch off, to different parts of the body.
The spine or backbone begins where the neck ends and runs down the length of the 33vertebraed structure from the nape of the neck to the tailbone. Due to this connection
between neck and back, any pain initiating in the neck region is felt down the back too.
Vertebral discs are shock absorbers, which allow for limited movement. However, the
entire spine is connected together by ligaments that provide it with mobility and
flexibility to bend and twist the body. If the muscles of the back cannot support it or there
is an injury to the back, it results in a pinched nerve that causes pain.
Facet joints also allow the individual vertebrae to move and rotate in relation to their
neighboring vertebrae. Surrounding the vertebrae are muscles that are responsible for us
maintaining good posture and helping the spine carry huge loads while we perform
various activities such as working and playing.
Composition of the spine: The spine is divided into five distinct parts:

Cervical vertebrae: The cervical spine begins at the base of the skull and ends at the
beginning of the thoracic spine. The cervical spine comprises the first seven bones or
vertebrae, which are, piled one on top of another as in a stack pile so that they are
protected from any damage by the other vertebrae.
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The cervical spine begins at the point where the C1 vertebra joins the base of the skull
and ends where C7 is joined by the first thoracic vertebra. Eight pairs of cervical nerves
support them. C1 or Atlas lies at the base of the skull. It is so called since it is responsible
for bearing the weight of the skull just as the Greek hero Atlas carried the world on his
shoulders.
On top of C1 the shape of this vertebra is uniqueit comprises two bony arch-like
structures, which together form a hole in the center of this bone. Due to its large gaping
center, it is also called foramen magnum. The spinal cord, at this point, is much wider
than at any other part of the spine.
C2 is also called the Axis since it allows for rotational or axial movement of the skull.
This movement is possible since the axis lies just below this vertebra. Due to the joints of
the axis, the neck can turn right and left. C1 and C2 are designed specifically for rotation
and mobility, thanks to the special ligaments that lie between these two vertebrae.
Being very flexible, the cervical spine renders turning and flexing of the neck in all
directions. Throughout the length of the cervical spine, there is a very gradual curve or
lordosis. This means that there is a convex curve on the anterior face.
This region is unlike the rest of the spine in that each vertebra has special openings for
the arteries to transport blood to the brain. Though the bones here are the smallest of the
entire spine, yet their bone tissue is densest.
The nerves of the cervical spine are responsible for various bodily and sensory functions.
These include:
Vertebrae
C1 & C2
C3
C4
C5 & C6
C7

Responsible for
Head and neck movements
Diaphragm
Deltoids and biceps
Wrist extensors
Triceps

Thoracic vertebrae: The next section comprises the 12 thoracic vertebrae, known as
T1-T12. They are larger than their cervical counterparts. These vertebrae serve the chest
and abdominal muscles.

Lumbar vertebrae: These vertebrae are lodged in the lower back and are five in
number. They are known as L1-L5. These bones are larger and stronger because they
support more weight than the other vertebrae.

Sacral vertebrae: The sacral vertebrae are five in number and are known as S1-S5.
They are located south of the lumbar vertebrae and just above the coccyx or tailbone, the

lowest part of the spine. These vertebrae are joined together to form a triangular bony
piece called the sacrum.
The sacrum is connected to the pelvic girdle, which takes on the body weight from the
spine, supports and protects the lower organs such as the reproductive organs, the urinary
bladder and the fetus in a pregnant woman. The tailbone is at the tip of the spine and has
four vertebrae fused together.
Supporting elements:

Neural supporting elements: The spine is supported by nerve roots and the spinal
cord. While the latter goes all the way down from the base of the brain to the cervical and
thoracic spine and ends in the lumbar spine, it fans out into a range of nerve roots to the
different parts of the body. Surrounding the spinal cord is the spinal fluid and many
layers of protective matter such as the dura mater, its outermost and strongest layer.

Muscles and ligaments: Soft tissue that supports the spine includes muscles and
ligaments. With their help, the spine can position itself in an upright position, and allow
the trunk to take several positions, according to our needs. Muscles also give a lot of
stability to the spine. Most of them are connected to the posterior elements of the spine.
Spinal ligaments help connect the vertebrae and lend stability to the spine. Of the many
ligaments connected to the spine, the most important are the anterior and posterior
longitudinal ligaments, which travel downwards from the skull to the sacrum. They also
prevent any excessive movement that can end up in injury.

Chapter 2
Causes of neck and back problems
Everyone experiences neck pain at some point in time. Perhaps it is due to an injury or
accident or due to lack of exercise over a prolonged period or poor posture. And if youre
a wrestler, the risk for you is that much greater. So, its basic for you to understand what
causes neck and back problems in you so that you can take corrective measures in time
and still remain professional.
Take incorrect posture, for instance. Due to this, you may throw your head forward, and
thus put great strain on your upper shoulders, back muscles and neck. Muscles in this
state remain contracted over a long period and result in discomfort and injury.
Other causes of neck problems could also be work tension, a sedentary lifestyle, obesity,
poor sleeping, work habits and the condition of your upper back. Since your back and
neck share the same muscles, the neck can be well balanced only if the muscles of the
shoulders and upper back are flexible and strong.
In addition, lack of exercise can give you pain in the neck and shoulder because of an
imbalance of strength in the muscles, which leads to sporadic or chronic tension and
tightness.

Alarming Facts About Back Pain

Each year, over 65 million Americans suffer from

back pain

Low back pain affects four out of every five adults

30% of people over 30 years suffers from

degenerative disc disease

Every year, doctors in the US perform over 500,000

spine surgeries

Back pain is the No. 2 most common reason why

people see a physician

Back pain is the No. 3 reason why people go in for

surgery

If youve had one episode of back pain, youre sure

to have another within a year

Spinal misalignments: Often, people can also suffer from spinal misalignments. Anyone
can be subject to thisall it takes is an injury, pressure on the nerves, cumulative trauma
problems, stress or accidents. And when this happens, the spine and its surrounding
tendons, muscles, ligaments and fascia are also injured.
Pressure on the nerves is due to the vertebrae having tilted, rotated, twisted or damaged
leading to misalignment or subluxation. When the nerves are pinched after they are away
from the spinal column and in different part of the body. For this reason, patients of
sciatica suffer leg pain because of a misaligned vertebra in the lower back.
If you suffer from any injuries, your body will produce adhesions and dense and tough
scar tissue in that area. This tissue does not allow any tissues of that area to move freely,
thereby causing pain and discomfort and perhaps even interference from brain cells to the
tissue cells which, in turn, affect the muscles, organs and other parts of the body.
This causes a small misalignment, which can prevent nerve energy from flowing
smoothly. At such times, symptoms develop so soon that the patient doesnt know what
happened to cause his pain and when.
Take, for example, misalignment in the neck. This can manifest itself as a headache,
dizziness, neuritis, high blood pressure, nervousness, chronic cough, stiff neck, pain in
the upper arms chronic tiredness, insomnia, sore throat, sinus trouble and eye-ear trouble.
If there is a misalignment in the back, it can cause poor nerve function leading to asthma
or difficult breathing, skin conditions, gastritis, gall bladder problems, stomach trouble,
arthritis, chronic tiredness, kidney trouble, heart problems including heartburn, poor
blood circulation and gas pain.
Lower back misalignments manifest themselves as diarrhea, constipation, cramps,
bladder trouble, colitis, menstrual pain or irregular periods, painful or frequent urination,
bed wetting, sciatica, knee pain, backaches, poor blood circulation in the legs, weakness
in the legs, swollen ankles, leg cramps, and pain at the tailbone when sitting.
How to tell the alarm bells: Spinal misalignments can spark off a headache, back pain
numbness, neck pain or tingling in the limbs. But how can you tell that the pain youre
going through is because of a spinal misalignment?
Heres how:
You suffer from back aches, neck pain, headaches and stiffness
You have very little concentration, low resistance, are easily tired and highly
prone to infection
Your foot flares out when walking.
Your body feels stiff as you get out of bed each day.
Your head feels stiff and cant be turned from side to side. So also with your hips.
You feel stiff getting out of bed each morning.
Due to an uneven length of leg, the soles of your shoes wear out at unevenly.

A neck misalignment may make you click your tongue often.

Tension in the joints and muscles will make you feel sore and in need of a
massage.
You have a series of accidents.
You feel the need to crack your back for relief.

Effects of misalignments:
How misalignments affect the bones: Here is an at-a-glance picture of how
misalignments can affect us.
Cervical vertebrae
C1

C2
C3
C4
C5
C6
C7
Thoracic vertebrae
T1
T2
T3
T4
T5
T6
T7
T8
T9
T10
T11
T12
Lumbar vertebrae
L1
L2
L3
L4
L5

How they affect us

Migraine, headaches, insomnia, head colds,
dizziness, nervousness, high blood pressure,
chronic fatigue
Allergies, sinus problems, crossed eyes, some
forms of blindness, earache, deafness
Neuritis, neuralgia, acne, eczema
Loss of hearing, hay fever, adenoids
Laryngitis
Tonsillitis, whooping cough, stiff neck, pain in
upper arm
Colds, thyroid problems, bursitis
How they affect us
Shortness of breath, cough, asthma, pain in hands
Heart or chest problems
Pleurisy, influenza, bronchitis, congestion,
pneumonia
Cholecystitis, shingles, jaundice, gallstones
Low blood pressure, anemia, arthritis, hepatic
cirrhosis, poor circulation
Dyspepsia, indigestion, heartburn
Diabetes, ulcers, gastritis
Lowers resistance
Hives, allergies
Chronic fatigue, hardened arteries, nephritis,
pyelitis
Acne, eczema, boils
Gas pains, sterility, rheumatism
How they affect us
Constipation, dysentery, hernia, colitis
Varicose veins, difficult breathing, cramps
Miscarriages, painful or irregular periods,
impotency, bladder problems, knee pain
Frequent urination, sciatica, back aches, lumbago
Swollen ankles, poor blood circulation in the legs,

Sacral vertebrae
Sacrum
Coccyx

weak legs and ankles, leg cramps

How they affect us
Spinal curvatures, sacro-iliac problems
Piles, itching, pain at tailbone while sitting

Checking for misalignments: If you want to check for misalignments, do any or all of
these simple tests at home:
Test for posture: Stand on the floor or a hard surface. Close your eyes and march
about two or three times and stop. Keeping your eyes closed, nod your head a couple of
times by looking at the floor and then up at the ceiling. If you feel uncomfortable, stop.
Now, again with your eyes still closed, stand straight and distribute your weight evenly
between both feet. Ask a friend to see if your eyes, nose, chin collar bones and belly
button are all aligned.
Now, turning to one side, check that your ear, shoulder, hip bone and ankle are vertically
aligned. In case there is a misalignment, you will find that one shoulder is lower than the
other, or a hemline is uneven or length of a trouser is uneven or that your heels are worn
out.

Test the leg: Wear shoes with hard soles and lie down on your stomach with your feet

hanging over the edge of the bed. Allow your arms to rest by your sides and put Arms
should be resting at each side and let your head remain centered. Now, hold both feet
simultaneously and equally. See if both legs are equal or if one is longer than the other.
Bend each leg at the knee and compare.
Causes of neck pain: As a professional grappler, its important that you know just how
and why you could suffer a pain in the neck. The head and neck are vulnerable to a
variety of stresses caused either due to poor posture leading to misalignment of the neck,
head and spine; or poor sleeping habits; or due to car accidents leading to whiplash; or
age and wear and tear. Other reasons are working at a computer and lifting heavy objects.
Degenerative disc disorder, caused due to worn out spinal discs, manifests itself in neck
pain since the discs lose their flexibility, shock absorbing capabilities and elasticity. As a
result, they shrink and reduce the space between the nerve roots and the spinal cord.
Over time, the spine too loses its flexibility and you complain of pain in the back and
stiffness.
In the initial period, you may suffer a dull pain, or have frequent bloody or painful
urination, pain that travels either all the way down the leg or terminates at the knee,
tingling in the legs, numbness, incontinence or pain that just wont go away.
Poor postural habits creep up on us when we least realize it, like when we lie in bed
reading for long periods. This can give you a headache, pain or perhaps more serious
problems. Reading in bed can cause neck strain, if you rest your head on a few pillows
and bend your head forwards and try to hold your book with arms outstretched.

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You can help yourself by using a wedge pillow and not lying in this position for long.
Also, keep your head in neutral position i.e. dont bend your neck forward for long.
A poor sleeping position can also cause neck problems. Perhaps your pillow makes you
stick your neck out at an angle thats either too high or too low. Solve the problem by
investing in feather pillows that take the shape of the neck. (Pic ref: What You Need to
Know About Neck Pain, pg. 5, pic titled Sleeping Position) or (Pic ref: Self- Help
Manual For Your Neck, pg. 12, 4 pics titled Faulty Body Mechanics)
You can avoid this problem by:
Doing stretching exercises as soon as you wake up and at bedtime
Not sleeping on your stomach
Use the minimum number of pillows that will keep your neck and spine in neutral
position
When working at a computer, remember not to bend your neck forward. Adjust the
level of the desk, computer and chair with your eye level, while your knees are just lower
than your hips. Alternatively, use a footstool. Sit close enough to the computer that you
dont have to peer at the screen. Use the chairs armrests for support. (Pic ref: Treat Your
Own Neck, pg. 29, Fig. 3:7 and 3:7 (a)) or Pic ref: Self- Help Manual For Your Neck,
pg. 10-11, pics titled Stressful Living and Working Habits)
Sitting for long periods causes the head to protrude because the muscles in these regions
grow tired and relax. This prevents us from enjoying valuable support for good posture.
So, we end up with a protruding head, which, over time, leads to overstretched ligaments,
causing pain only in certain positions. If you maintain this position for a prolonged
period, it will lead to distorted discs of the vertebral joints, giving pain.
And, while sitting, if you slouch in your seat, your low back can also cause a pain in the
neck because you will not be able to sit with your neck and head pulled back. (Pic ref:
The Anatomy of the Spine, pg. 4, Figs specified under Recommended and Caution)
Prolonged neck bending tasks such as knitting or writing at a desk means keeping your
head bent for long periods of time. Obviously, you cannot maintain a good posture for
this length of time. In time, you are sure to have a less protruded head posture or one in
which you bend your head and neck forwards, which will give you immense pain.
To counter this, stretch your head and neck backwards. This will bring relief to the stress
on your intervertebral discs and their surrounding tissues. Also, retract your head and
extend the neck a few times periodically.
Lying down and resting also cause a lot of neck pain, caused due to postural stress. If
you wake up with a stiff neck, obviously you either slept in an awkward position or your
mattress or pillow are at fault. Change your pilloweither the material does not suit you
or its thickness.

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Check that it supports both your head and neck and that it fills up the natural space
between the head and shoulder girdle without tilting or raising it. If your pillow cannot
give you the desired head and neck support, use a neck roll, made out of soft foam, about
45 cm long.
Alternatively, use a small hand towel about 50 cm long and wide. Fold it in half and roll
it loosely round your neck, pinning the ends in front. It will serve to fill the gap between
your pillow and neck. (Pic ref: Treat Your Own Neck, pg. 34, Fig. 3:11 and 3:11 (a))
How to correct your lying posture: If you sleep face down, you will wake up with neck
pain. This happens when the face is turned to one side, and the joints of the upper neck
reach the maximum degree of turning. This, therefore, places great strain on the soft
tissues around the neck joints and between the head and upper neck.
You can do a few exercises too to get rid of this problem, such as retracting your head (as
shown above in Poor Postural Habits). Also do the following exercises:
Relaxing or resting after strenuous activity such as a game of football is bad for you,
particularly if this physical activity does not give you any pain. By resting, you let your
spine get distorted by letting it remain in an overstretched position for uncommonly long
stretches of time. Often, by resting after a bout of strenuous activity, you could get such
severe neck pain that you find it becomes stiff. The pain, in such cases, is because you
bend your head forward for long periods. (Pic ref: Treat Your Own Neck, pg. 36, Fig.
3:13)
Working in small, cramped spaces or sitting in awkward positions are causes of neck
pain. This is because there are certain jobs, which require precision, which demand that
you sit in a certain position, which ends up giving you a pain in the neck. Or, you could
work in a small and cramped office space where your head and neck are forced to remain
in awkward positions, which give sudden and intense neck pain.
However, correcting your neck posture alone will not solve this problem. You will have
to do neck rotation exercises, followed by head retraction exercises and neck extensions.
If you do five or six repetitions of these exercises in the order given, you will soon find
relief.
Loss of flexibility also contributes to a neck pain and injury. This happens when the disc
and the facet joints in the neck and back have an inadequate blood supply. Since the body
receives nutrition through the movement of the body fluids that pass into the disc and
facet joints, if flexibility is lost in this area nutritional supply will also be proportionately
lost or decreased. This makes them weak and injury-prone.
Poor physical condition with little or no exercise also gives you pain since this condition
makes you more prone to neck and back injuries.

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Accidents such as falls, car accidents and being hit by falling objects also cause neck
pain.
Environmental factors also play their own part in giving us neck pain. Not always are
the chairs you sit in support your neck and back. Ideally, a chair should be so designed
that its back is high enough for you to rest your head and against. But since this is rarely
so, you end up with a backache and a pain in the neck.
When you travel by bus, car, plane or train, you are forced to sit in a particular position
for hours, depending on the seating provided. So also is the case in offices where
furniture is not always ergonomically designed. Besides, it is not suited to individual
needs, causing people who spend many hours at their desks to suffer from low back pain
and neck pain.
Further, when you relax in your favorite lounge chair, ensure that you have enough
support in the lower back area or you might suffer great strain in this area. To prevent
pain in the neck and back, do the following:
Adopt the right sitting posture
Dont bend your neck for long periods
Refrain from staying in the protruded head position for very long periods
Maintain the hollow in the lower back region while standing and sitting
Support your lower back with a lumbar roll at the level of your belt whenever you are
seated
Poor lifting techniques also end up in neck pain. You can correct this problem in the
following ways:
Stand straight, near the object to be lifted
Bend at your knees and hips. Keep your back in neutral position and head and
shoulders straight up
Pick up the object with a firm hand and come up with your hip and leg muscles. This
will avoid strain on your neck and back
Stand with your feet one ahead of the other and maintain the same distance between
your feet as between your two shoulders
Shoppers tilt or carrying loads on one shoulder for long also causes neck pain. Avoid
this pain by using a backpack where the load is evenly distributed.
Speaking on the phone can also cause neck pain if you cradle the phone receiver
between your neck and shoulder. This puts undue strain on your neck and, over time, it
can cause the cervical discs to put stress on the nerves. Instead, use a hands free headset,
neck cradles or a speakerphone.
Temporo Mandibular Joint Disorders (TMJ): This is the joint that is connected to the
skull. It can give you neck pain if you overuse it by grinding your teeth, clenching and

13

unclenching your haw or chewing gum excessively. If you are born with a misalignment
of the jaw, you could also suffer these symptoms.
Because of the close contact between the neck and the TMJ, neck pain results. In such
cases, a dentist will have to make an oral retainer so that the joint rests and begin the
healing process. After this, a physical therapist will reduce the pain in the neck or jaw
with exercises.
Migraine headaches are largely due to the blood vessels in the head being affected or
perhaps an allergy. If you dont have the usual symptoms of migrainenausea, one-sided
headache, and problems with your sightask your doctor to find out the true reason for
pain in the neck.
Other kinds of headaches include simple headaches that go away with a little rest or a
painkiller. But the persistent ones need some careful examination. Find out the source of
the pain. Often, muscles in the neck or back irritate the nerves in the head and lead to a
headache.
Osteoarthritis is caused by inflammation of the joints due to wear and tear. When you
experience osteoarthritis in the neck, its symptoms are a limited range of movement and
stiffness of the neck. Exercises such as stretching, massage, etc can take the stiffness
away.
Whiplash is characterized by a to-and-fro neck movement, which usually occurs after an
accident. It is best treated by wearing a cervical collar.
Other symptoms of neck pain, and what they mean: When pain in the neck strikes, it
usually extends to the arm. This is because the nerves in the neck fan out to the arms and
hands. Symptoms in the arms are tingling, cold, numbness, pain and a feeling of pins
and needles.
Disorders of the neck: Some of the disorders of the neck that end up in neck pain are:
Inflammation and muscular spasms are felt whenever you feel pain in the neck region
as a result of splinting the muscle or immobilizing the area of pain. When you do this
over a prolonged period, it leads to muscular spasms and inflammation. It can be treated
with medication and by applying hot or cold packs, electrical stimulation or massaging
the area.
Sprains and strains can be a result of car crashes, falling objects, falls or any other
traumatic accidents. The muscles are irritated, stretched, torn or bleeding. To treat it, a
few days rest is enough.
Stiff joints may be due to an injury, inactivity, a sedentary lifestyle or healing after an
accident. As a result, you stop moving around to avoid feeling the pain. This leads to
more stiffness and weakness, which only aggravates the pain.

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This happens because the ligaments near the joints lose their flexibility and become thick.
When you try to move your joints, you feel pain. Stiffness stops circulation to the joint
and causes the structures to degenerate. To correct this problem, do flexibility and
stretching exercises and set right faulty posture.
Bulging discs are due to faulty sitting posture, such as slumping in your seat. Poor
physical fitness and loss of flexibility are the two main reasons for this condition. At the
centre of Intervertebral discs are jelly-like substances that squeeze through the cartilage
rings, making the outer walls of the discs bulge.
This bulging action lays great pressure on the nerves in the discs and they send pain
alarms down the neck and arm to the brain. You could suffer, consequently, to numbness
and weakness in the arm.
By correcting your posture and restoring the ability to bend backwards, you can help your
discs to heal. You may need a neck support and traction in severe cases or sometimes
surgery is recommended.
Osteoarthritis occurs when the joints in your neck are worn out either due to age, wear
and tear or recurrent neck problems such as sprains, strain or disc injuries. Here, the disc
gets narrowed down, the facet joints are roughened, the joint capsules and ligaments are
thickened and the openings of the spinal nerves are greatly narrowed. In chronic cases,
the nerves may be pinched due to the limited openings.
If you have degenerative arthritis in your neck or back, exercise regularly and be as
flexible as possible. Avoid stressful situations.
Osteoporosis causes bones to become more porous than they are due to a deficiency of
calcium. Over time, the bones become brittle and weak. Being fragile, they cannot
withstand much pressure and tend to break easily. This leads to compression fractures or
spinal fractures where the vertebrae tend to become flattened. This is common in women
above 50 and leads to loss in height and structural changes to the spine, which could lead
one to develop a stooped posture or a hump.
Sciatica sets in when the nerves of the lower back or buttocks are inflamed or
compressed. This condition is named after the sciatic nerve that runs down the leg from
the hip all the way down to the heel.
Sufferers experience a shooting pain from the back down to the buttock and culminating
in the lower leg, often accompanied by tingling, muscle weakness or numbness. If you
sneeze or cough while experiencing this pain, the latter is only exacerbated.
Fibromyalgia is diagnosed by its characteristic tenderness, ache and stiffness in muscles
and those areas where tendons and bones meet, such as the upper back and the neck. If

15

the sufferer is inactive, the pain is much more. However, it can be remedied by increasing
ones physical movements.
Ankylosing Spondylitis is a form of arthritis that causes pain and stiffness of the joints
in the spine. Over time, these joints fuse together and limit back movement. This is
common among young men.
Spinal stenosis, or the narrowing of the spinal canal, develops due to a congenital
problem to form osteoarthritis. Once the spinal discs are worn out and the vertebrae and
soft tissue are pushed back into the spinal canal, the nerves are compressed and pain in
the lower back sets in. It can also cause numbness and weakness in the legs that can
worsen when walking and go away with sitting.
Rheumatoid disorders can lead to chronic and acute inflammation, sore muscles and
stiffness and pain in the joints and nearby structures. This can lead to rheumatoid arthritis
and Polymyalgia Rheumatica, leading to pain in the neck and back.
Pagets Disease occurs when the calcium content of our bones begin to spread unevenly.
The bones that are affected by this include the head, neck, lower back, pelvis, tailbone,
and leg bones. This disease has no outstanding symptoms but shows up only in X-rays or
a bone scan.
Kyphosis or curvature of the spine can develop for several reasons such as slouching or
adopting a poor sitting posture in childhood that serve to stretch the spinal ligaments.
This shows up in adolescence, but teenagers can outgrow it exercise and posture control.
Secondly, due to osteoporosis, one may develop a curved spine or a hump or kyphosis.
Scoliosis is similar to kyphosis but dissimilar in that it grows a c-shaped or s-shaped
spine rather than a rounded or curved one as seen in kyphosis. This is seen in children
more than adults, though the cause is unknown. Early detection helps to cure it since it
can be degenerative and cause intense back pain, deformity and difficult breathing.
Referred pain occurs when the brain mistakenly thinks that the pain centre is the back
when actually it emanates from certain other body organs, e.g. problems with the uterus
and kidneys among women and prostate among men.
Obesity or excessive weight lays a lot of stress and pressure on the spine and cause pain
in the lower back. Fat around the waist can also cause accidents and injuries.
Pregnancy also causes severe pain in the lower back when the uterus becomes heavier,
and so changes a womans center of gravity and her walk. Women tend to lean back and
push the weight over to the lower back, causing excessive strain in that area and
consequential pain. Also, a womans abdominal muscles tend to weaken now and add to
excessive back pain. Pregnancy hormones help relax the muscles and stay loose, leading
to back pain.

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Chapter 3
What is mechanical pain?
You suffer from mechanical pain in the neck when the joint between two bones is so
placed that it stretches over the surrounding soft tissues. Mechanical pain in the neck is
due to the following reasons:

The ligaments and soft tissues that hold the vertebrae in position can cause
overstretching resulting in severe strain in the neck region

Overstretching manifests itself as postural problems which can cause extreme

strain in the long run

Strained and overstretched muscles can lead to injury of the underlying soft
tissues, including ligaments

Bad chairs or car seats that constantly move with the movement of the vehicle.
Besides, if your chair back is straight, it does not improve your condition.

Usually, women are more prone to mechanical back pain than men since they bend to
pick up things and children from the floor or low beds instead of bending from the knees.
And, seating a child on their hips also causes strain on the lower back that gives pain.
You can avoid it: To avoid this pain:
Sit in high-backed chairs that are easy to get out of and sit in. Dont slouch in soft
chairs for long. See that your knees are at right angles and your feet flat on the
ground. Rise from your chair, dont spring up from it.

See that your chairs at work can be adjusted in height and come with a backrest. It
should be easy to swivel them around without causing you any back strain, and it
should not make you look down onto your computer screen.

Dont allow yourself to be constipated as this may cause you to strain while
passing your bowels and give you pain in the lower back.

Take regular breaks while gardening and change your posture.

Divide your shopping so that you carry an equal load in each hand. Use trollies
where possible.

Doing vigorous exercises such as toe touching or sit-ups can give you back strain.

17

Use a handrail to get in and out of the bath and use a non-slip mat in the bath to
avoid slipping and falling in the bath.

Dont wear tight clothes and high heels often.

Dont lean over a sink to shampoo your hair, but kneel on one side of the bath and
use a hand shower, if possible.

Acute mechanical back pain: This refers to a mechanical pain in the spinal joints,
vertebrae, soft tissues or discs that has been with you for about four to six weeks. It may
take the form of low back pain, lumbar syndrome, lumbosacral strain or sprain, idiopathic
low back pain or lumbar syndrome.
Symptoms: The first sign of mechanical back pain is intense lower back pain. It may
spread to the buttocks, thighs or go as far as the knees and, in some cases, spasms too.
However, these symptoms are more obvious with back flexion and while lifting heavy
loads. It is also more severe than sciatica.
Diagnosis: By evaluating your medical history and after a thorough physical
examination, your doctor will determine if you suffer from mechanical back pain. If your
symptoms show a pinched nerve, malignancy or slight infection, you might need to take
more tests such as X-rays, blood tests, magnetic resonance imaging (MRI), computed
tomography (CT) scan, bone scan, discography and injections.
Treatment: Usually, you can find relief for low back pain without having to go in for
surgery. Basic treatment involves taking painkiller such as analgesics, trying to reduce
inflammation, making the back more useful and strong and being careful not to injure the
back again.
More often than not, patients are lucky enough to get back in shape without any major
loss to the back. In fact, relief can be felt within 72 hours of the pain setting in.

Hot and cold compresses: Patients are usually asked to apply hot and cold packs for
20 minutes each alternately immediately after trauma to help relax muscles and reduce
the inflammation in the muscles, and thereby increase mobility.
An ice bag or a bag of frozen vegetables wrapped in a towel would do well to bring down
the pain and swelling. If you find either of these applications more suitable, it is advisable
to stick with it. This should be done about 2-3 times a day.
This should be continued for three days, following which heat should be applied for a few
minutes to relax the muscles and increase the flow of blood. A hot bath also helps to a
large extent in relaxing muscles. However, take care not to sleep on a heating pad as this
could lead to burns and tissue damage.

18


Bed rest: Bed rest for short periods is recommended, rarely ever exceeding 48 hours. If
bed rest exceeds this period, back pain worsens and can be the cause of other
complications such as reduced muscle tone, depression and clots in the legs. If you have
taken a couple of days bed rest, get back on your feet at the end of this period. At
bedtime, lie on your side and hold a pillow between your knees.
Other recommendations include:

Physical activity: Doctors usually advise patients to continue with their daily lives as
before and include some measure of physical activity. In fact, if you exercise, you stand a
good chance to recover faster from low back pain and have a stronger back and
abdominal muscles. Speak to your doctor for good and gentle exercises that can keep
your muscles mobile and expedite your recovery.
Besides, other activities such as swimming, walking and stretches will also help improve
your muscle coordination. They will also give you good muscle balance and posture. Try

Medications: Use a muscle relaxant for about three to four days. Alternatively, you
could try any of these below prescribed medications too:
 Non-steroidal anti-inflammatory drugs (NSAIDs) or pain relievers such as
ibuprofen or naproxen can be taken to reduce muscle inflammation, encourage blood
flow and ease the pain. Many of these medicines contain salicylates, which are also found
in painkillers such as the common aspirin.
For intense pain, analgesics can be taken with the NSAIDs and a muscle relaxant. You
may choose to apply a spray or cream that stimulate the nerve endings and provide pain
relief.
 Anticonvulsants: Nerve pain that you suffer and which is seen as a backache can be
remedied by anticonvulsants used to treat epileptic seizures. They can also be prescribed
along with analgesics. Some of them are amitriptyline and desipramine, which not only
relieve pain but also are also sleep inducing.
 Opioids, for example, oxycodone, morphine, codeine and hydrocodone also help
reduce severe pain in the back, but should only be taken under a doctors supervision.
These medicines induce sleep, drowsiness, faulty judgment, reduce reaction time and can
be addictive.
However, you should take care not to take indiscriminate doses of these drugs as they are
bad for your back and will only heighten your depression and make your pain unbearable.
 Physical therapy: Usually, this goes hand in hand with pain rehabilitation. This is
best done under the guidance of a physical therapist experienced in exercise as a means
of healing stiff and painful muscles. These exercises can be done at home every two
hours for about five minutes each time.
Usually, 90% of those who suffer from acute mechanical back pain recover quickly in
about two weeks. The remaining 10% get over their pain within 2-3 months.

19

 Spinal manipulation involves an approach to pain relief in which specialists adjust

the patients spinal structures and so make him more mobile with a series of useful
exercises. However, if the patient continues to feel back pain, he may resort to one of the
treatments listed below:
o Biofeedback: This popular mind-body therapy helps eliminate pain. According to this
therapy, electrodes are attached to different parts of the body in order to monitor body
temperature, muscle tension, heart rate, perspiration and skin resistance.
Patients are taught to lower their muscle tension and heart rates and, with appropriate use
of biofeedback equipment, the patient also learns to control his body and therefore
control pain.
Once he learns to spot alarm bells in his daily life, he can then control the beginnings of
pain spasms and reduce or eliminate it by using certain relaxation techniques. It can be
used with other treatments and is safe to use.
o Acupuncture: This therapy is often used as an alternative to traditional treatments for
musculoskeletal pain, which includes moderate to severe neck and back pain, headaches,
sports injuries, arthritic pain, nerve pain and other kinds of pain.
The acupuncturist inserts needles at some specific points of the body and stimulates them
in order to achieve pain relief. This releases peptides or painkilling molecules that occur
naturally in the human system to keep the bodys natural energy flow open.
When a needle is inserted into the pain area, the patient hardly feels the needle being
inserted into his skin since these needles are just about two to three inches in length.
Patients may feel a tingling feeling or numbness and some may also sleep during a
session.
A typical session lasts about 20 minutes or slightly more, but this depends on the
patients condition. Apart from needles, heat or electrical stimulation can also be used,
called moxibustion. As a therapy, acupuncture is safe.
How it works: Acupuncture stimulates the release of body chemicals or endorphins into
the bloodstream. They are pain relievers and also act like morphine. Usually, acupuncture
is prescribed along with exercise and should be continued until the patient can take part
in activities of day-to-day life and sports.
o Discectomy is a surgical method of taking off the pressure from a nerve root from a
bone spur or bulging disc. The surgery comprises taking out a small part of the lamina or
the spinal canals arched roof to make it obstacle-free.
o Interventional therapy is ideal for you if you suffer from chronic pain, which blocks
the conduction of nerves between the brain and the rest of the body. This therapy can be
administered in any of the following wayseither by injecting local anesthetics,
narcotics or steroids into the soft tissues of the affected areas, nerve roots or joints and

20

from there, on to more complex nerve blocks and stimulation of the spinal cord. In cases
of severe or chronic pain, you may be prescribed small doses of drugs by catheter into the
spinal cord.
o Foraminotomy is a surgical procedure according to which the bony hole or foramen is
cleaned out or enlarged at the spot where the nerve root leaves the spinal canal. A bulging
disc or joint can constrict the space through which the spinal nerve leaves the spinal
canal, causing pain and numbness in either the arm or leg.
The surgeon makes a narrow slit through which little pieces of bone lying over the nerve
are removed. This makes room for the surgeon to cut any blockage and bring relief to the
painful pinched nerve.
o Intra-Discal Electrothermal Therapy (IDET) eliminates pain in the back caused by a
bulging or cracked spinal disc by using thermal energy. The surgeon inserts a needle
through a catheter into the disc and heated for 20 minutes to a considerably high
temperature. With the heat, the disc wall is thickened and sealed and this reduces the
irritation on the spinal nerve and the inner disc bulge.
o Nucleoplasty is a method that treats patients with low back pain caused due to mildly
herniated discs. X-ray imaging guides the movement of an instrument shaped like a
slender wand, which is inserted with a needle into the disc.
This creates a passageway, which makes for the removal of inner disc material. This
wand goes on to heat and shrink the tissue and seal the disc wall. Depending on the
amount of disc material to be removed, the surgeon makes several such channels.
o Radiofrequency lesioning helps interrupt the sending of pain signals for about six
months to a year. With the help of an X-ray, the surgeon inserts a special needle into the
nerve tissue of the pain centre. The tissue that is found on the tip of the needle is then
heated for 2-3 minutes, which leads to destroying the nerves completely.
o Spinal fusion is a therapy that serves to add strength to the spine and prevent any
future movements involving pain. The surgeon deftly removes the spinal disc that lies
between two vertebrae and fuses the adjacent vertebrae by bone graft. By this method, the
patient may lose considerable flexibility to the spine. Further, the recovery period is
much longer since the bone grafts have to grow and fuse the vertebrae.
o Traction involves applying weights with either intermittent or constant force to better
align the spine. However, this is not the right treatment for low back problems.
o Spinal laminectomy, better known as spinal disc decompression, works by removing
the lamina on both sides to increase the size of the spinal canal and make the spinal cord
and the nerve roots pain-free.
o Transcutaneous electrical nerve stimulation (TENS) comprises a battery-powered
gadget which sends mild electric vibrations sent from small electrodes along the path of
nerve fibers, near the pain centre, in order to block any pain signals sent to the brain.
TENS also help stimulate the brains endorphin production or natural pain-relieving
properties.
o Specialists sometimes recommend surgery when the patient finds no relief from any
of the measures described above. These procedures may sometimes be performed under
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local anesthesia, while certain others may require the patient to be hospitalized. To be
completely well after surgery may entail a few months, though the patient may
sometimes lose his or her degree of flexibility entirely.
o Ultrasound is a completely safe and non-invasive therapy by which the bodys internal
tissues are warmed, which in turn, relaxes the muscles. When sound waves are passed
through the skin and are directed to the painful muscles and surrounding soft tissues, the
patient finds relief.
********
Physical therapy for neck exercises: When you resort to physical therapy, you are using
the science that combines physiology and exercises for relief when the body is injured.
When it is used for problems with the back and neck, it narrows its attention on the
structures supporting the spine and its joints such as the tendons, ligaments and muscles.
Help from a physical therapist: Consult a licensed physical therapist who will teach
you to take the best care of your back. He will build a program for you, which you can
incorporate into your daily life and heal yourself as you go along. This begins with an
evaluation of the problem.
Evaluation: This is the most important part of the physical therapists treatment
process. He will talk to you and find out from you what the problem is and then will
perform a thorough physical examination to identify the root cause of your pain.
Therapy: This is the second phase of the therapists treatment. Here, he will plan a
treatment program for you to ease the pain and bring total relief to you. This program will
include cold, heat, massage, traction, manipulation and a series of exercises for
conditioning, relaxation and brining back a range of motion to your limbs and back.
Teaching: In order to recover fully, you need to unlearn old habits and learn new
onessomething the therapist will teach you at this stage. He will teach you to accustom
yourself to a new way of life with new ways of doing old things.
After care: Once the therapist gives you a system of managing your life so that you
prevent any back injury or pain, you will return to normalcy soon enough. (Pic ref:
Taking Care of Your Back, pg.11, pic titled Physical Therapys Expanding Role on
the Job)
Self-help during physical therapy: No matter what your daily activities are, you need to
maintain good posture always and you must now do this consciously. Should you feel
sore or stiff, just change your posture. If your body mechanics are out of joint, your
system will give you a signal and you must use this signal to make the necessary postural
alignments.
If you dont, you will invite inflammation to the area. So, it is best to heed your body
signals and avoid pain as far as possible. The first lesson for you is to sit straight as this
alone decreases the strain on the spine.

22

If you sit for too long or bend for a long time, you can even out the stress by bending in
the opposite direction too. This will also help relieve any muscle tension you might
experience.
Do you feel stiff when sitting? To get over the feeling, arch your back about eight to 10
times, across two or three sessions. However, there are many effective exercises that you
can also do, such as:
o
o
o
o
o

Do 10 reps of head retractions

Do 10 reps of the chin in exercise
Do 10 reps of shoulder blade squeezes
Do 10 reps of backward shoulder rolls
Do 10 reps of back bending exercise

For relief from headaches, do chin tucks 10 to 15 times every two hours or keep your
head in a retracted position for a maximum of three minutes. However, if there is
excessive inflammation, lie on your back and place an ice pack at the nape of your neck
for about 20 minutes.
For a sore neck or pain in your shoulder blades, bend your head over and look skywards
about 10-15 times. Do this every couple of hours if the pain persists. If the area is far too
sore, do this exercise slowly and keep the ice pack on the nape of your neck.
If due to your neck, your back also hurts, do 15 back bending exercises. If your back is
very sore, lie on your stomach and do 10 press ups. Repeat this two or three times a day.
Be aware of the need for strengthening your postural muscles and carry it out in your
daily activities. Stretch your upper and lower cervical spine about five times a day in a
span of about six to eight weeks to increase your spinal mobility, so that you can
maintain good posture easily.
If you see a change for the better, dont stop your exercises but keep going. But if you
arent improving, stop your exercises and seek professional help.
How to help yourself further ergonomically:
o While standing: If youre ironing, washing dishes or standing while working, always
put one foot in front of the other and at a higher level.
o While sitting: Adjust your car seat so that you sit in an upright position or use lumbar
support while sitting in a car.
o While sleeping: When you lie on your side, remain in neutral position by sleeping
either on your back or on your side with one pillow. Make sure you dont look at your
feet but straight ahead. Now, extend your bottom leg and keep it straight. You may bend
your top leg or rest it on a pillow.

23

o While bending: To put dishes away, get laundry out of the washer or stash things into
a cart, half kneel for better leg support.
o While lifting: Keep the object to be lifted close to you or keep it above you.
It is necessary for you to adopt these postures as if you develop poor posture, it will deter
you from enjoying flexibility in the muscle in front of the shoulders, besides also losing
mobility in the cervical spine and weakness in the scapular muscles.

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Chapter 4
Avoiding back injury
If you suffer from back pain due to poor posture or certain other non-traumatic causes,
you can say goodbye to your pain. Maintaining good posture, doing some exercises
specifically for the neck and lifting objects correctly can prevent injuries to your back.
Since the majority of injuries to the back are due to things like lifting heavy objects
incorrectly, resting your wrist against the edge of a hard table repeatedly or doing
repetitive tasks, using good workable principles of ergonomics can sort you out, both at
home and at your workplace.
Ways to avoid back pain:
Improve your posture: To avoid pain in the back, dont slouch. Whether you stand or
sit, keep your backs natural arch in shape.
To lift, bend your legs: Dont make the mistake of bending over the object you want to
lift, but keep a straight back and bend your legs. (Pic ref: Taking Care of Your Back,
pg.4, pic titled Lifting Safely)
Lose weight: If you have a paunch, it pus extra stress on your back. So, lose weight to
avoid back pain.
Sit carefully: If you sit for long hours in one position, you cause injury to your back.
To avoid this, get up from your chair frequently and take lumbar support. (Pic ref:
Taking Care of Your Back, pg.4, pic titled Hazard on the Road)
Preventing a bad back: There are three areas of your life, which can help, treat or
prevent a backache: exercise, diet and posture.
Exercise: For a healthy spine, you need to exercise. This strengthens the back,
increases fitness and helps reduce overweight that only put undue pressure on the back.
Exercise helps to increase flexibility and strength of the back muscles, distribute weight
evenly and, in the process, places less force on the spine.
Perhaps the best way to do this is to participate in an activity that you enjoy such as
running, walking, jogging, biking, swimming or gardening. Spend about 20-30 minutes a
day on this activity, but ensure that it makes you breathe harder than usual since this is
good for your blood circulation. Include strength-training exercises to remain strong and
fit.
Posture: Maintain a good posture to keep your back healthy and fit. You probably
think youre relaxing when you slouch in your seat but this only worsens your muscles
and makes them work harder. With chronic back pain, you may not be able to get back
into a sitting or standing posture that used to work for you.

25

Since proper posture means having strong back muscles, any weakness in the muscles
supporting the spine will only obstruct the chance of maintaining good posture. Poor
posture is usually due to muscle strain that results in back pain.
Proper posture also involves having flexible muscles in the back. However, if you have
tight and shortened muscles in the back or buttocks, it can cause misalignment and
overall back pain. To overcome this, the back muscles must be stretched. This will
restore good posture.
Diet: Eat healthy to lose weight and relieve yourself of back pain. Not only do you
develop hypertension, diabetes and heart disease, but chronic low back pain too. This is
due to the extra strain that your overweight puts on your spine. To overcome this, eat a
diet low in saturated fats and rich in calcium, magnesium and Vitamin B-12, which are
known to reduce low back.
Eat a diet of fish, poultry, meat, unrefined grains, nuts, seeds, spinach and beans. Your
diet should also include milk, eggs and related milk products to keep you away from
osteoporosis, which could lead to lower back pain. And drink a lot of water.
What to do when you have low back pain: The first thing you need to do is to decide if
you can treat your problem at home or if it needs a specialists attention. If you dont,
heres how you can treat yourself:
 If you carry a backpack, distribute the weight evenly over both shoulders.
 Wear flat-soled shoes, designed for comfort rather than style.
 Dont stand in one place for long and shift the weight from one leg to the other as
often as you can.
 During intercourse, dont have any stress on your back. Get into comfortable
positions which keep you stress-free.
 When cycling, adjust the handlebars and seat so that you assume good posture. To
avoid injury, go in for upright handlebars.
 Instead of leaning forward to do your work, set your head in such a way that you
look straight ahead without dropping your head.
 Do neck exercises whenever you find time through the day.
 Dont reach overhead for things, instead use a stepladder.

Some donts:
 Dont bend over to stretch your hamstrings.

26

 Dont do a double leg lift.

 Dont do any rotation or flexion exercise.
 Dont do neck rolls.
For a healthier back:
 After a long period of no exercise, begin an exercise program with low impact
exercises. Do yoga to stretch your muscles and improve your posture, and to
increase muscle strength and greater flexibility, try swimming, speed walking or
stationary bike riding for 30 minutes a day.
 Begin an exercise routine with a few stretches.
 Whenever you sit or stand, avoid slouching. Instead, distribute your weight
evenly on your feet since your back supports your weight best when the curvature
is reduced.
 Check that the height of your chair matches the height of your table.
 Your chair should give you good lumbar support and be adjusted at a height
compatible with the task you are going to do.
 For enhanced lumbar support, roll a towel and place it in the small of your back.
 If you are going to be working for a long period, rest your feet on a small stool or
on a stack of books.
 Sleep on your side to reduce the curve in your spine.
 Lift objects with your knees, draw in your stomach muscles and put your head
down and align it with your straight back.
 Dont twist your body when lifting objects. Keep the object close to your body.
 Lose any excess weight.
 To generate new bone growth, have a daily intake of phosphorus, calcium and
Vitamin D.
 Quit smoking.

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Chapter 5
Why a wrestler must have a strong, thick neck
When a wrestler begins to work out, the neck is among the three muscles he wants to
develop first, the other two being the chest and the abs. For one thing, a thick neck or a
bull neck sets a wrestler apart from the crowd. Besides, it is the most commonly injured
muscle group in the entire body. Yet, it is also the most highly ignored.
For a wrestler, as you would know, it is important to have a good, strong and thick neck.
In fact, it is a highly impressive part of your body, firstly, because it shows proportion. If,
for example, you have a small head and a large, thick neck, it can give the impression of
your having a lot of physical strength or brute forceso highly necessary and admirable
in your sport. Second, it shows your determination.
You should also invest heavily in neck training because this body part is a major force in
any and every physical activity or sport. In fact, whatever the sport, your neck is always
at high risk. So, it stands to reason that you develop and strengthen your neck muscles if
only to lower the risk of injury to it and so strengthen and protect your spine.
Besides, its common knowledge that if one wants to know just how much force a
grappler or wrestler has in a dormant state, all you need to do is to take a look at his neck.
The neck is a true indicator of a wrestlers total nerve power because this is the hallmark
of a strong man.
In the case of a wrestler or grappler, the cervical spines or the seven vertebrae that
support the head gives him the advantage of being able to bend backwards to form an
acute angleand all this without worrying about doing a lower back bend. Thanks to
this, wrestlers are able to take the severity of the headlocks they sometimes get embroiled
in.
This is also made possible by the couple of muscles in the anterior of the neck, the sternomastoid, responsible for flexibility. Due to the position of this couple of muscles, it
allows the head to enjoy a triple movementfrom side to side and forward. They also
help to raise the sternum and clavicles in an upward motion.
This is the source of a wrestlers nerve force or nervous activity. Beginning from the
neck, it travels down the backbone and radiates to the different parts of the body. This is
why it is necessary that a wrestler have a strong neckbecause it will be full of the
highest form of energy.
For another reason, a strong neck is an absolute requisite for a professional wrestler like
younaturally, your safety is at risk if you dont have one. This is because in a bad
throw, your neck can be strongly affected.

28

You could also be strangulated in a bout or your neck could be locked into submission or
you could be in a position where you try to resist getting hit in the head. At times like
thesewhich will be common to youa strong neck will be your best defense.
And, if it werent for a thick and powerful neck, many wrestlers would suffer from
whiplash and other injuries if they didnt have strong and powerful necks. Visually too, a
picture of a wrestler is incomplete if he doesnt exude strength with the help of his strong,
thick and muscular neck. In fact, he would look completely unimpressive if his neck
didnt match his well-developed physique.
In addition to the above, any newbie grappler or wrestler knows too well what to think
when he sees a thick neckthat it belongs to someone very strong, and perhaps trained in
grappling. This is an indication to any martial artist that when coupled with specific
technical knowhow, the neck can serve as a very mighty weapon.
And, if used in combat for chokes, strikes and cranks, it means that the owner of such a
neck has a high tolerance for punishment, so watch it. And, if the neck is just a body part
that lends support to the head in all of us, among wrestlers it has an extended dutyit
functions as another arm.
A well-developed neck can serve to defeat the opponents attack mechanisms by devising
its own. This is a very important link in the chain of professional success for wrestlers
and therefore must be made mandatory for all wrestlers to learn.
The role of the neck in combats: As you are aware, all wrestling bouts begin with the
two participants on their feet. This makes the head and neck very important players in a
combat, particularly if you consider that the role of the neck begins with takedowns, both
single- and double-leg.
While working out these moves, power in your body begins with the lower part of your
body and ends at the head. At this time, it is your neck that channelizes the energy from
all parts of your body, giving your neck and head the chance to give better takedowns.
If you resort to a single-leg or double-leg maneuver, your opponent may hit back by
sprawling, an action by which he pushes his legs backward and covers your upper body
with his. In this action, your neck will bear the most part of the brunt, and as you try to
get him off your body, his chest will be positioned at the base of your head.
To continue to be in the match, you need to be strong enough to bear his weight till the
time you get into a position of strength.
To be successful in wrestling, you will need to depend on a variety of arm locks and
chokes such as side naked choke and rear naked choke, both of them being increased
when you use your head and neck to build pressure against your opponents head. While
doing the rear choke, the head and forearms oppose any action on the opponents neck in
a bid to complete the hold.

29

Alternatively, the head and neck serve as an extra arm in arm locks in order to keep your
opponents arm in place. And if your opponent is particularly strong, you might have to
use your whole body to keep his arm in place. At such times, if you have a strong neck, it
works to your advantage.
If youre facing your opponent and your arms are locked in his, one way of disengaging
yourself from him is to butt him with your headan action for which again you need a
strong neck. Though this may not end the fight, it will certainly lead to a knockout blow
or a submission hold.
Breakfalls for your own defense: As a novice in martial arts, youre sure to have
practiced breakfallsand a great number of them. From your own experience, you must
have found that the higher the fall, the more forceful, which put together, results in
making your neck muscles really strong.
This is because each time you do a breakfall, you are forced to place your chin rather
tightly in your chest so that you resist the chance of pushing your head backwards when
you land on the floor.
To be a successful grappler, who but you would know the importance of having good
base and balance? Lets suppose youve pinned your opponent to the floor with your knee
on his stomach. In this position, you can use your superior stability to override your
opponents attempts to give you a thrashing.
And to continue to be in this advantageous position, you can use your head like an extra
limb by placing it on the ground to pin him down. This action is usually referred to as
basing out.
This action is good because it affords you so much stability that you will never roll over
to get back on your feet or ask for a submission. You would perhaps need neck
conditioning when you try to stave off your opponents choke or crank.
You will realize now, that though it is easier to punish your opponent, it is that much
more difficult to be at the receiving end of his severe blows. So, to be in a superior
position, you have to use all survival tactics.
A powerful neck is a very important asset when your opponent hits or strikes you in the
head. When this happens, your neck acts as a natural shock absorber, though your natural
defense would be to duck or evade such obvious blows.
Conditioning to strengthen neck muscles: If you are a regular grappler and participate
in competitions often, willy-nilly, your neck muscles will get strengthened. If you train at
a gym, this will be further enhanced. However, heres a tip: Before you launch out on an
exercise program for your neck, speak to a physician, as your spine is after all a delicate
chain of bones.

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To condition your neck, you must realize that it can be moved in six different directions:
forward, backward, from ear to shoulder, to the left and to the right. When you stretch
your neck, you must bear these directions in mind.
However, when you circle your neck, you sometimes combine all these directions
reason why this becomes a very precious stretching exercise. As a professional grappler,
your daily regimen is sure to include improving your neck flexibility and therefore lower
the possibility of injuring yourself.
By now, you must have realized the importance that each body part plays in executing the
various techniques. Now, all you need to do is to train your neck so that youre streets
ahead of the competition. If youre diligent about your training, you will soon enjoy the
many benefits a strong and well-developed neck can offer a professional wrestler.

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Chapter 6
Equipment for neck exercises for amateur wrestlers
As a practicing wrestler, even you know just how rigorous your daily regimen is with
deep demands of strength and conditioning exercise programs that can match wrestlings
technical skills. You may be a very naturally gifted wrestler, but winning or losing in this
sport is usually attributable to certain conditions of fatigue.
These are high performance levels of isometric and dynamic strength, quick thinking and
action, aerobic and anaerobic conditioning, power and flexibility. Since the demands of
this sport are so high, it stands to reason that all wrestlers conform to a very rigorous,
individualized and integrated strength and conditioning program.
Anyone can tell that as a combative sport, wrestling lays great stress on the bodyin
fact, it disrupts the bodys natural balance of acid and base. For instance, if a freestyle
match is known to last for about six to eight minutes, it is known to increase blood lactate
concentrations to over 15-20 mmol/L.
Lactate can affect the muscles ability to shrink or contract when it interferes with the
workings of the actin-myosin cross-bridge. So, to overcome this and to be strong and
powerful during a training program or competition, it is necessary that you, a wrestler,
must be in a position to meet the demands of the blood concentrations and high acidic
muscle in your system.
To restore balance to the levels of acid and base in your system, all you need to do is to
get on to a resistance-training program with short bursts of intervals or do cardiovascular
interval training. To adapt to this program should take you about eight weeks. This means
that you begin with a conditioning program earlier.
At this time, you will also need to train your torso in the above manner since this will
give you the benefit of increasing muscle development in the upper body. This will
enable your body to adapt to the shifts in acid-base levels that this sport brings on.
An ideal training program will comprise resistance training along with a circuit program
and interspersed with one-minute rest periods between sets and exercises. The program
ends with a complete body exercise to restore the bodys acid-base level.
Gradually, over the next four to six weeks, you should reduce your rest periods. When
you are at one-minute rest periods, you will need about six to eight weeks to reach the
maximum capacity of buffering.
Neck training equipment for wrestlers: If youre looking to invest in training
equipment, dont be afraid. Its not always that neck training equipment is expensive, in
fact, listed below is inexpensive equipment that you can use.

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 Neck helmets: This is protective headgear for you which is traditionally worn over
the ears and chin during a wrestling match. It is worn so that your ears are safe from
long-term injury and is therefore called ear protectors ear guards or ear protectors.
You know just how often your opponent can bash you in the face and particularly on your
ears, so this helmet comes as a safeguard to your ears. In fact, by not wearing it, the blood
vessels in your ears can burst, but not cause any bleeding as such. However, this
condition, called cauliflower ear, could disfigure your ears permanently.
It is a traditional helmet with two straps that go behind your head and another two that go
across the front and top of the head, while yet another strap caps the chin. It is usually
made of Velcro, plastic and snap-on buttons.
When choosing a neck helmet, ensure that it is lightweight and provides for sufficient ear
protection. And, it must give you a good fit so that it remains in position during a match.
To protect your nose from injury, you could also invest in a facemask.
 STP neck exerciser: This is not just a simple-to-use neck strengthening program, but
an inexpensive and effective one too. It comes with an exercise tubing and pulley weights
or bands and can be used wherever you areat work or at home. You can use it to do
four very important and effective exercises:
o Neck rotation: Set the band around your forehead and attach the elastic tubing to it.
Make it tight enough to exercise with, but not so tight that it gives you a headache. Now,
rotate your head clockwise and then anticlockwise. Do a few reps of this exercise to
strengthen your neck. (Pic ref: STP Neck Exerciser, pic titled Rotation)
o Lateral flexion: With the equipment still on your forehead as in the previous exercise,
you can go on to do lateral flexions. For this, move your head from side to side,
stretching it as far as possible. Hold the position on each side for a few seconds, and then
repeat 10 times. (Pic ref: STP Neck Exerciser, pic titled Lateral flexion)
o Forward flexion: Now, move your head from front to back, and feel the pull in your
neck when you move your head and neck from front to back. This will strengthen the
muscles in the nape of your neck. (Pic ref: STP Neck Exerciser, pic titled Forward
flexion)
o Extension: Fix the tubing at your forehead and make a backward pull on the tubing to
create a stretch. Do this several times and feel the stretch in the frontal part of your neck.
(Pic ref: STP Neck Exerciser, pic titled Extension)
 4-way neck machine: Besides the above, you can safely go in for a 4-way neck
machine designed by Nautilus. For better efficiency, you can replace the chain and
sprocket with a pulley and Kevlar.

33

 Harness: To get the best out of a harness and a low pulley weight stack machine, do
neck extensions, working your chin from front to back. Lie face down in full view of the
weight stack on a 30 incline bench. You can use the same equipment to do neck
flexions, front to back.
 Swiss ball: Since proper alignment and stabilization are critical for wrestlers, its best
to use a Swiss ball. Place this ball against the wall at the height corresponding with your
ear. Stand against it, pressing the ball into your neck and take care to see that your
posture is in complete spinal alignment.
Then, put pressure on the back of your head facing the ball, by using the front of your
head. Apply the same pressure with the side and back of your head and then do an inward
rotation. In each position, hold the position for 30 seconds and gradually increase the
count.
Other training equipment:
 Clothing: You should invest in comfortable one-piece singlets, worn by
professionals. However, it should be tight enough not to interfere with your movements
or to be grasped by your opponent.
This allows the referee to see both you and your opponent clearly when giving points or a
pin. Singlets for wrestlers are usually made of Lycra, spandex or nylon and are used by
amateur wrestlers.
 Wrestling mat: Though investing in a wrestling mat may seem expensive,
nevertheless it is very important for you. You could either choose a mat made of trocellen
closed cell polyethylene foam or one of PVC foam, ranging in a thickness of 1 to 2.5.
The former is portable; being lightweight, but the PVC foam rolls up much better and can
fit into smaller cupboards.
Mat sizes can be customized to match your size, though standard sizes are 10' x 10' and
12' x 12'. You can also choose from a wide range of colors such as all shades of blue,
brown, green, gray and red. The cost of mats ranges between US $3.50 - $4.50 per square
foot.
 Wrestling shoes: Your combative sport alone will tell you that just like you need to
take the best care of your body to give your best performance, so also you need to look
after your feet too. Thats why wrestlers wear specially designed shoes.
First of all, when choosing the right footwear, choose the correct shoe size and this is
because wrestling shoes are roughly half to one whole size larger than ordinary shoes,
though they usually stretch a little. Check that they are a comfortable fit with a little
space left over. If you find it difficult to choose a pair of shoes, its best to seek
professional advice.

34

How to choose: Since you are going to wear a pair of shoes and enter the professional
arena, its best that you invest in a pair of shoes of a well-established brand such as
Adidas, Nike, Asics, Cael, Infinity, Adistar and Brute. Depending on how often you use
them, these shoes should last you a year or two.
If you dont want branded stuff, then check that your shoes have a good rubber sole and
complementary ankle support. Choose to go in for the split sole shoe only because it is
more comfortable and gives better traction.
Since wrestling is a sport of close contact between two participants, your feet are likely
sweat a lot and get knocked about too. So, while choosing shoes, ensure that the fabric of
your shoes is breathable.
 Resistance bands: This is a very handy piece of equipment for you, particularly if
you choose the bands that are shaped as loops. Choose bands in a few colors and at
different resistance levels for extra flexibility to your exercise routine.
 Pull-up bar: A good pull-up bar is one that can be mounted in a doorframe. Grasp
the doorframe tightly to better your grip power. It distributes the weight evenly across its
length so that it remains firm in the doorframe. This will not only give you a very strong
back, but heres one more piece of equipment you can carry along with you.
 Medicine ball: No, this cant be carried around but its very useful to have around.
Use it to do the squat jump, though you can also use it to become more flexible and to
have a strong torso and upper arms.
 Jump rope: As portable as most pieces of equipment mentioned here, a jump rope is
an absolute must-have for you. Go in for the jump ropes made of plastic and use it often,
as it is good cardiovascular exercise.
 Knee pads: You need to get yourself a couple of comfortable knee pads since you are
going to be spending a lot of time on the floor during a wrestling match. Slip the
kneepads over your knees to keep your knees cushioned against any hard knocks and
moisture control and padding. Ensure that they are a good fit and dont slide down your
knees or limit your movements. Choose from a range of materials, styles, sizes and
colors.

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Chapter 7
When to do exercises
You can do all the neck exercises listed below, but youre best doing it under a few
conditions: when youre in agony, when you get no relief from exercises, when the
majority of the pain has subsided, when you dont have any pain, when your neck pain
recurs and when you have headaches.
When youre in agony: Perhaps your neck pain is extremely severe, but you can still
find yourself getting out of bed on your own with great difficulty. Of course, you will
find that certain movements are a complete no-no to you and finding the right position is
all the more difficult.
Despite your pain, you should attempt to do the Head Retraction exercise for quick relief.
Also, do Neck Extensions (see page 9). Do both these exercises until you are significantly
better. After this, you can move on to doing Neck Rotations if you have pain on turning
your head from side to side. If you have pain when bending forward, practice Neck
Flexions.
If you find that the pain is still very severe after performing three rounds of Head
Retractions in about 15 minutes, stop this and go on to doing Head Retraction, but lying
down. Once your symptoms improve, move on to doing Neck Extensions, lying down.
Gradually, as you improve, reduce the number of exercise sessions of Head Retractions
and Neck Extensions, done lying down and replace them with Head Retractions and Neck
Extensions done in sitting position.
When you get no relief from exercises: Sometimes, you may feel pain only on one
side of your spine for which you exercise, but to no avail. In such situations, instead of
moaning about the pain, immediately resort to doing Neck side bending exercises and
follow it up with Head Retractions and Neck Extensions.
A couple of days later, you will feel immense pain relief around the spine and then you
can cut down on the Neck side bending exercises. Then, get into a routine of doing Head
Retractions, followed by Neck Extensions, Neck Rotations and Neck Flexions everyday.
When the majority of the pain has subsided: When pain is severe and most of it has
subsided, you will still feel some pain and a lot of stiffness, particularly when moving
around, and when moving your head from side to side and bending your head forwards or
backwards.
When you experience this, it is possible that your damaged or overstretched soft tissues
have healed. Now, what remains is that your spine gets back its flexibility and your soft
tissues their elasticity.

36

If you experience pain when moving your head from side to side, do a series of Neck
Rotations, and for pain experienced when bending your head forwards and backwards, try
Neck Flexions.
End your exercise session with Head Retractions and Neck Extensions. For each
repetition of these exercises, you must try to withstand the pain just a little more and then
release the pressure with your hands.
If you are consistent with your exercises for a couple of weeks, youre sure to find relief
to the extent of being able to move your neck to the maximum extent possible. Now,
follow the instructions given under the heading, When your neck pain recurs until you
are absolutely pain-free.
When you dont have any pain: Perhaps if you have no neck problems, you might go
through long pain-free periods. But then suddenly, you get a sudden bout of neck pain.
What do you do? Well, just start the exercise regimen even at times when you have no
pain.
To avoid getting another bout of neck pain, do Neck Rotations and follow it up with
Head Retractions and Neck Extensions. Do two sessions of exercises per dayone in the
morning and another at night.
If at some time, you do feel some neck strain, do Head Retractions and Neck Extensions
for a few minutes. Be aware of your posture and do everything you can to maintain good
posture. In the long term, its best that you do these exercises for life.
When your neck pain recurs: When you feel that the old pain has recurred,
immediately do Head Retractions and Neck Extensions. If the pain is far too severe for
you to do these exercises, shift to doing Head Retractions and Neck Extension in a lying
down pose.
If you have one-sided pain, do Neck side-bending exercises. Take good note of your
posture and correct it whenever you find yourself slouching.
When you have headaches: For headaches, you can get relief from doing Head
Retractions and Neck Flexions. Do these exercises for a couple of days to check whether
they actually help you or not. Begin by doing Head Retractions just as the pain develops.
If you find the pain diminished but not gone entirely, try Neck Flexions.
In case you have a stubborn headache that persists even after this, do Neck Extensions in
a lying down pose. Follow them up with Head Retractions and Neck Extensions.
When you get complete relief from your headache, you can stop doing the Neck Flexions
but continue with the other exercises. Even after this, if you dont find any relief, seek
professional advice.

37

What to do if you have acute neck pain: Here are some tips:

Dont bend your head unnecessarily. When you do tasks that require you to look
down as in writing, sewing or knitting, you strain your necks overstretched and
injured tissues.

Avoid quick movements of the head and neck.

Dont roll your head unnecessarily.

Correct all faulty postures and movements that lead to pain. Give sufficient time
for healing.

If you are comfortable sleeping with one pillow, then use just one. Dont use more
than necessary as this too causes neck strain. For best neck support, adjust the
contents of the pillow.

If you are uncomfortable in bed at night, use a towel roll to support your neck.

Never sleep face down as this too strains the neck.

Dont lie in the bath for unusually long periods as this can bend your head and
neck forwards too much for comfort.

If pain persists, get on to a self-treatment course. Take into account that initial
pain is normal, but if it centralizes, youre on the right track.

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Chapter 8
How to design an exercise program
So, youre hell bent on being a really good wrestler, are you? Well, the first step for you
is to get into an exercise routine and work hard on it. Anyone who designs an exercise
program considers the following components: frequency, intensity, sets, duration,
repetitions and tempo.

Frequency: The first thing for you to consider is frequency. How many times a day or
a week should you train? Ideally, you should do an entire body workout three days a
week. Start light and slowly increase your intensity and repetitions until you reach the
threshold of failure.

Intensity: How heavy a weight are you going to carry? Fortunately, this is no longer an
issue since you will be limited in the amount of weights you can carry. However, you
should insist on doing a full warm-up with 10 minutes of cardio before your exercise
routine can begin. Throw in a few stretches at the beginning and at the end of your
regimen, i.e. before and after your lifts.

Sets: If youre going to do three sets of each exercise per day, you need to figure out if
this includes warm-ups too. If you think of doing your exercises something like
plyometrics, then you should begin with a warm-up set and follow it up with a single
work set.
But do remember that plyometrics is known to damage your muscle tissue and does not
demand much volume for growth stimulation. But if you want to train to climb a cliff a
mile high, then your level of muscular endurance will be a crucial factor. Do several sets
a day, perhaps 8-10, to get your body ready for the increasing workload youre going to
face very soon.

Repetitions: How many exercises a day and how many repetitions of each exercise per
session, do you ask? Well, ideally, to build strength, do four reps, to build mass, do 10
reps and to build resistance, do 15 reps. Apart from this, you need to study your body and
see whats best for you and work on your strengths.

Tempo: When you get into an exercise regimen, your tempo is a big criterion. Often,
we wrestlers lack the external weight that we would have in a typical gym. This makes it
necessary to modify our goals. So, if your objective is to increase strength, do your
exercises explosively. This explosive action, coupled with forcing acceleration during a
workout makes your central nervous system more efficient, giving you strength benefits.

Duration: The duration of your workouts depends on the number of sets and reps you
do and the tempo you maintain. Apart from warm-ups and stretches at the start and end of
a program, ideally, you should stick to a workout that goes on for an hour, not more.
39

However, if you also do other forms of exercise such as cardio or yoga, split your routine
into a morning session and an afternoon session. And, if your workouts are really very
long, consider splitting them over the next few days. You could split them in groups
such as upper and lower body, horizontal, hips and quads, or vertical, or any other
grouping.
Neck training program: The goal of any professional neck-training program is always
to achieve flexibility, strength and relaxation. Begin any program with stretching
exercises for your neck. And do this independently of any other body part i.e. first,
complete your neck training program before going on to train your chest, hips, etc, or you
might not give it the attention it deserves.
Besides, the neck is liable to injury; so one good reason to train it independently is the
fear of tiring yourself out. After all, if you are tired from exercising, youre sure to make
mistakesand who knows how serious an error you could make.

40

Chapter 9
Neck exercises
As a professional wrestler, the need for you to have a thick and strong neck can never be
understated. While stress and fatigue can cause early muscle weakness in the neck
causing pain, poor posture can cause chronic pain. Hence, the need for exercise. Exercise
can strengthen and make your neck flexible, which give three basic benefits to you
strength, flexibility and relaxation.
Types of exercise: There are four categories of exercise:
Aerobic exercises
Strengthening exercises
Flexibility exercises
Relaxation exercises
Aerobic exercises: The benefits of aerobic exercises are manynot only do they
increase heart activity, but lung activity too in order to improve overall cardiovascular
fitness. If you are in good cardiovascular order, it means you are less likely to suffer head
and neck injuries.
So, for a healthy neck and head, it is imperative that you do aerobic exercises. A welldevised aerobic program can help you reduce muscular pain and gives you a feeling of
accomplishment and a positive self-image.
Benefits of aerobic exercises:

Running, bicycling, swimming and walking, if done over a sustained period and
for about 30 minutes a day, can bring you huge benefits. These activities are said
to be rhythmic, repetitive and dynamic in nature and are also beneficial to the
development of the neck and back muscles.

It increases your energy levels.

It lowers your blood pressure.

It improves endurance.

It increases your strength and muscle tone.

It improves your self-esteem and self-image.

It gives you better sleep.

It reduces your body fat.

It improves your bodys oxygen consumption.

It strengthens your lungs and heart.

It builds and strengthens bones.

41

Reduces depression, anxiety, tension and stress

Flexibility exercises: These exercises are the best for stiff joints and loss of flexibility
in the neck region. If a joint or muscle is stiff, you will experience pain that limits your
range of motion.
If you neck movements are limited and you are in pain, you will have to do flexibility
exercises. But if your neck movements are not limited and you are pain-free, you
obviously need not do flexibility exercises.
It is necessary for you to take note of this rule, as your neck could also be a bit too
flexible with your joints and muscles being overstretched. For best results, do these
flexibility exercises as a part of your daily regimen.
By constantly positioning your head forward and sitting in a slouched position for long
periods, the muscles of your shoulders and upper back get rounded while the muscles and
ligaments of the chest and shoulders become tight. To counter these problems, try these
exercises:
Exercise #1Corner stretch: Stand in a corner facing a wall. Place your forearms on
the wall. Now, lean your chest toward the wall and feel the stretch in your chest. Hold
this pose to a count of 30. Repeat this exercise twice, in four to six exercise sessions a
day. (Pic ref: Self-Help Manual For Your Neck, pg. 38, pic titled Corner stretch)
Exercise #2Wall stretch: Stand with your back against the wall. Spread your arms out
to shoulder level and then take them over your head. Your upper arms and body should
be in direct contact with the wall while you do this exercise. (Pic ref: Self-Help Manual
For Your Neck, pg. 38, pic titled Wall stretch)
Exercise #3Towel stretch: Lie on a hard surface or on the floor. Place a rolled up
towel on the nape of your neck and stretch your arms out at shoulder level. Remain in this
stretched position for about 3-5 minutes. (Pic ref: Self-Help Manual For Your Neck, pg.
38, pic titled Towel stretch)
Exercise #4Backward bending with chin tucks: Start this exercise by lying down on
the edge of a bed with your head bent over. By bending the neck and upper back, you
relieve any stiffness in this region. Initially, lower your head using your hand. (Pic ref:
Self-Help Manual For Your Neck, pg. 39, pic titled Backward bending with chin
tucks)
Full backward bending with chin tucks: In the next phase of this exercise, sit straight
in a chair with good back support. Maintain good posture before and during the exercise.
Now, tuck your chin in and pull your head back straight. Do this several times a day,
whenever you feel any tension in the neck. (Pic ref: Self-Help Manual For Your Neck,
pg. 39, pic titled Full backward bending with chin tucks)

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Exercise #5Neck rotations: Look straight in front of you. Now, slowly turn your head
to the left. Hold this position for about 10 seconds, and then return to start position.
Repeat 10 times. (Pic ref: Self-Help Manual For Your Neck, pg. 40, pic titled A B C,
first row)
Exercise #6Forwards bending: To begin, gently bend your head forwards. Now,
simultaneously, bring your chin toward your chest. Keep on in this way until you feel a
stretch at the nape of your neck. Hold this position for about 20 seconds. Start again and
do five repetitions of this exercise. For any additional stretch, use your hands. (Pic ref:
Self-Help Manual For Your Neck, pg. 40, pic titled A B C, third row)
Exercise #7Middle-upper back stretch: Stand straight and bend one arm. Use the
other arm to push the bent arm over your opposite shoulder until you feel the stretch in
your arm. (Pic ref: Self-Help Manual For Your Neck, pg. 40, single illustration)
Exercise #8Internal rotation shoulder stretch: For this exercise, you need to use a
towel. Take both ends of a towel and hold them with both hands behind you, against your
back.
Now, pull the hand of the stiff shoulder so that it comes up your back. Hold this position
in a stretch and count to 100. Do three reps of this exercise. (Pic ref: Self-Help Manual
For Your Neck, pg. 40, last couple of illustrations on page)
Relaxation Exercises: When you spend a lot of time exercising, you need to take some
time off to relax too. By learning how to relax, you can enhance your well being and your
health. This is why its very important for you to especially introduce relaxation periods
in your daily life and as part of your exercise regimen.
Controlling stress also means that you are in command of your situation, that you wont
let it get the better of you. However, if you ignore it, it will build up and can be very
exhausting, cause anxiety, depression and even health problems.
Perhaps the best stress busters are relaxation exercisesnot only can they untangle the
knots in your neck and shoulders but also distress your muscles and take away tension
headaches. And the good thing is that these exercises are not difficult to do. The positions
of relaxation exercises bring on a feeling of relaxation and an air of being stress-free.
Techniques of relaxation exercises: The two common techniques of relaxation exercises
are muscular relaxation and deep breathing. While some people might read a book, pray,
or play a game to distress, professional sportsmen like you would prefer to do relaxation
exercises. These exercises fight muscular tension and over-breathing.

Muscular relaxation: The first step in following the dictates of muscular relaxation is
to find a secluded spot, whether at home or in a park or garden. Choose a time during the
day when you are relatively free.

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At such times, to prepare yourself to be relaxed, first take off your shoes, loosen your
clothes and lie on your back. Place a comfortable cushion or pillow under your head.
Close your eyes and then slowly, work on each of your bodys various muscle groups. To
do this, first tense the muscles as much as you can and then relax them one by one. Inhale
when you tense your muscles and exhale when you relax.
To begin, be aware of your breath for a few minutes. Let your breath be unhurried and
calm. When exhaling, say a word that means a lot to you, for example, relax or calm.
Once you do this for a few minutes and you experience calmness, begin working your
muscle groups, one by one.
Begin with your feet and ankles. Do you feel their weight? If yes, let them be loose, not
heavy. Now, inhale slowly and deeply. Hold your breath and then slowly exhale and feel
all the tension flowing out of your feet and ankles with your breath. Exhale once more.
With this, your feet and ankles are fully relaxed.
Now, continue to work your way up from your ankles to your head, part by part. Next go
to your calves and knees, then to your thighs and hips, buttocks and genitals, abdomen
and spine, chest and upper back, fingers, hands and wrists, forearms and elbows, upper
arms and shoulders, neck and scalp, forehead and eyes, mouth, jaw and tongue.
Now, you will feel your entire being pressing deep into the floor. Inhale slowly and
deeply and then hold the breath for a few seconds. Then, exhale and feel all the tension
flow out of your body with your breath. Exhale once more. Now, your whole body is
relaxed.

Deep breathing exercises: Here are a few tried and tested breathing exercises. First,
breathe slowly and deeply through your nose and exhale through your mouth
rhythmically. Your length of inhalation should be half of the length of your exhalation.
To determine how to do this, count one each time you inhale, and two, three each
time you exhale.
Always breathe using your diaphragm, situated just below your lungs. If you dont use
your diaphragm to breathe, your breathing will be very shallow. When you breathe, relax
your shoulders and upper chest muscles. When you exhale, relax these muscles so that
you use only your diaphragm to breathe.
Other relaxation exercises:

Neck twist: Twist your neck on each side as far as possible and then relax.
Alternatively, tense your shoulder and back muscles for a few seconds and then relax. Do
this for about two or three minutes each day until it becomes part of your routine.

Shoulder shrugs: Pull your shoulders up until you cause a strong contraction between
the muscles of your neck and upper back. Hold this contracted state for about 5-10
seconds and then relax. Breathe slowly and deeply and feel the tension leaving your

44

muscles. You can do this exercise standing, sitting or lying down. (Pic ref: Self-Help
Manual For Your Neck, pg. 46, first illustration, clockwise)

Shoulder rolls: Stand straight and pull your shoulders back. Then, pull them upward,
forward and downward in a circular movement. Keep rolling your shoulders in one
direction several times and then do this exercise in reverse direction, again several times.
(Pic ref: Self-Help Manual For Your Neck, pg. 46, second set of illustrations, clockwise)

Arm circles: You can get immense relief in the neck and upper back by doing this
exercise. To begin, extend your arms sideways and then slowly rotate your arms first in
small circles forward and then backwards. Do this for a few minutes and see the tension
draining away from your neck and upper back. (Pic ref: Self-Help Manual For Your
Neck, pg. 46, third set of illustrations, clockwise)

Tensing muscles: You can apply this exercise to any part of your body such as your
shoulders, hands or thighs. To do this exercise, choose the part of your body, which you
want to exercise and contract the muscles of that body part. Then, slowly relax the
muscles. Repeat several times for best results.
With regular practice, you will be able to achieve and control muscular tension in your
body. (Pic ref: Self-Help Manual For Your Neck, pg. 46, fourth set of illustrations,
clockwise)

Head and neck circles: Roll your neck clockwise a few times. Stop or you will feel
giddy. Then, begin again, this time in anti-clockwise direction. (Pic ref: Self-Help
Manual For Your Neck, pg. 46, fifth set of five illustrations, clockwise)

Overhead stretch and relax: Lock your fingers of both hands together. Raise your
laced hands over your head and push your hands as far back as possible. Then, lean from
side to side in order to stretch and relax the muscles of your spine and upper back.
Do these exercises and allow yourself to relax. By practicing these techniques, you will
achieve that peace of mind and calm that your body needs. Any physical activity can
relieve you of muscular tension, so make a conscious effort to do these relaxing exercises
and restore energy and motivation in your life. Only then can you meet with success.

45

Chapter 10
Strengthening exercises
To be a successful wrestler, it is important that you follow a well-structured exercise plan
of strengthening or endurance exercises. It works for you this way: the muscles along the
length of the spine work in unison to lend support and prevent the spine from being far
too mobile.
While it is true that certain activities like heavy lifting or running can, in fact, make you
very muscular, it is equally true that these activities lay great stress on the spine or the
weaker muscles that also lend your spine support. This ends up in pain for you.
When you do resistance exercises, you use the force of resistance to build up strength.
This is done by using your hands and arms as resistance against your head and neck in
several positions, as you will see in the following pages.
You increase strength, flexibility and support to the spine when you increase your
resistance to movement and when you increase the number of reps to each exercise. By
strengthening the muscles that need this support, you will reduce pain in these areas and
retard the aging process of your spine.
And, you also need to consider that in order to have a healthy neck and maintain good
posture, you must have good overall muscle strength. For example, as a wrestler, you
need to have a well-developed body rather than develop one muscle group along and
neglect all others.
If you strengthen your chest and arm muscles and ignore developing your upper back
muscles, your chest muscles, being stronger, will pull your shoulders forward and cause
you to adopt a rounded shoulder posture. This will cause a strain on your ligaments and
muscles of the upper back.
For best results while doing strengthening exercises, your muscles must become fatigued.
This enhanced workload causes the muscles to grow stronger. If you have weak muscles,
just a little exercise will be enough to tire it out, but as you grow stronger, do more reps
and add resistance to work the muscle even harder so that it grows stronger.
To build power or muscle bulk, do exercises that use heavy resistance and demand fewer
reps. And, you can build endurance when you use mild resistance and do many more
reps.
You can add resistance to your exercises in the form of exercise machines, free weights
or elastic stretch material such as rubber tubing, or you could work against gravity for a
significant amount of resistance.

46

If while doing these exercises, you find you cannot do the entire range of motion, dont
panic. Instead, do as much as you can. For variety in exercises, you can also do
swimming, cycling and waking, though they are termed as aerobic exercises. Begin
slowly, and then increase resistance and reps as you go along.
Resistance exercises for the neck: Fortunately, the neck muscles are quick to respond to
resistance exercises and training these muscles isnt an overly complicated job. All you
need to do is just one exercise for every neck muscle group to give you sufficient
overload.
While investing in resistance exercises, it is important to devote equal time and effort in
working all the three opposing neck muscle groupsflexors or extensors, right lateral
benders/left lateral benders and right rotators/left rotators.
How to do resistance exercises: There are four ways to do resistance exercises for your
neck:

You provide the resistance: Here, you have the best control over the amount of
resistance you want to as you can increase or decrease the resistance applied as you come
across the stronger and weaker areas of the necks entire range of motion.
This is advantageous because it offers a good match between the exercises resistance
curve and the force curve of the neck flexions lever system. It also reduces your chances
of getting injured by using less resistance.
Its disadvantage is that since you provide the resistance, you might fall short of
resistance.

Allow your partner to provide the resistance: The advantage here is that you are left
free to work your neck muscles. However, the disadvantage is that your partner may
misjudge the amount of required resistance and mistakenly push too hard.

Use some form of exercise gear to provide resistance: You could use a form of
exercise gear like a neck harness to provide resistance. However, this presents a major
advantage of allowing you to work your neck muscles without focusing on providing the
resistance, as it doesnt need a partner. But the disadvantage of using a neck harness is
that it as you cannot do rotation exercises with it.

Use a machine like a Nautilus Four-Way Neck Machine: The good thing about using
this machine is that you can perform all major neck exercises with this but without a
partner. However, using this does not encourage functional strength as much as any of the
other three methods above does.
Causes of neck pain in wrestlers: There are three main reasons for neck pain,
particularly among wrestlers:

A frozen joint, chiefly due to some measure of muscle inactivity

47

Muscle strain due to overuse

Muscle spasms that occur between the shoulder blades and adjacent to the
spinal column

The benefits of stretching exercises: These exercises help in relieving and managing the
above-mentioned three problems. They also contribute in improving the mobility of your
joints and muscles.
Doing these exercises in a sustained manner will surely give results, but take care that
you do not stretch your muscles too much or exercise too intensely or it might just cause
you more injury than good. It will also lead you to put on too much weight and increase
the pain.
What to consider when doing strengthening or resistance exercises: Before setting
out on an exercise plan comprising the exercises given below, take a little time to
consider these pointers:

Your objective is to hold this position for at least one minute. However, dont
despair if you cant hold it for this length of time initially, because with practice,
you will be able to do this

With each time that you do each exercise, you should be able to hold the position
for just a little longer than before. After all, you will be applying greater
resistance with your hand pressure

Always maintain your head and neck in neutral position. If you sit before a
mirror, this is easily possible

You can only restrain yourself from doing any more reps if you are tired or in
pain. This, therefore, means that you necessarily hold each exercise position for a
minimum of one second and a maximum of two minutes.

You may discover that your neck is sore after all your exercising. This is only
because you have begun to activate your inactive muscles. However, this is a
good indication that your exercise sessions are, in fact, working

Stretching exercises to begin with: Here are some exercises to begin with: You can
strengthen your neck muscles with resistance or strengthening exercises by doing these
few exercises given here: bend your neck from side to side, forward and backward.

Forward flexion: Sit down on a chair or bench and allow your hands to hang loose.
Look straight ahead of you, keep your back straight and support it against a wall or high
back chair. Now, allow your head to fall forward gently until your chin is really very
close to your chest.
Hold this position for 20 counts, and then raise your head slowly and let it go as far back
as
possible.
Repeat
the
movement
a
few
times.
(Pic
ref:

48

http://209.85.175.104/search?q=cache:rpgYWHrKWw0J:www.webdelaespalda.org/engli
sh/divulgativa/ejercicios/es_cervicodorsales/flexionanter.asp+forward+flexion%2Bneck
&hl=en&ct=clnk&cd=1)

Hand resistance: Place your hands on either side of your head and push against your
head with both hands. Here, your head is the stationary object offering resistance while
you perform the exercise. As you push with all your might, try not to let your head rotate
or swing from side to side.
Perform this exercise for clockwise resistance and then switch hand positions to rotate
your head in anticlockwise direction. (Pic ref: A First Approach to Neck Pain, pg. 7,
titled Figs. D, Illustration No. 6, clockwise)
Alternatively, you can also place your hands behind your head and create resistance with
your hands. Push your hands against your head as much as possible. Repeat this several
times for best effect. (Pic ref: A First Approach to Neck Pain, pg. 7, titled Figs. D,
Illustration No. 5, clockwise)

Cheek resistance: Place one hand on your cheek and create resistance on this cheek by
pushing your head and towards one another. Remember to keep your hand in neutral
position. Do this a few times, then switch hands and repeat. (Pic ref: A First Approach to
Neck Pain, pg. 7, titled Figs. D, Illustration No. 2, clockwise)

Chin resistance: Put the end of your palm just above the wrist below your chin and
create resistance on the chin by pushing your chin and jaw into your palm. You create
resistance in your hand in the wrist area. Do this a few times. (Pic ref: A First Approach
to Neck Pain, pg. 7, titled Figs. D, Illustration No. 3, clockwise)

Forehead resistance: Place one hand on your forehead and create resistance in this
way. Do this to the maximum extent possible, then switch hands and repeat. Do
alternately with each hand several times. (Pic ref: A First Approach to Neck Pain, pg. 7,
titled Fig. E, Illustration No. 4, clockwise)

Neck and glide extension: Keep your head and neck straight. Now, slowly push your
chin forward in a smooth movement. Hold this position for five seconds or more if you
can and return to the start position. Repeat 10 times. (Pic ref:
http://209.85.175.104/search?q=cache:y6R_Nuo3cBgJ:www.spineaustin.com/educational
_resources/exercise_library/neck_exercises.html+%EF%82%A7+Neck+and+glide+exten
sion&hl=en&ct=clnk&cd=1)

Neck extensions, lying down: Stand straight, and slowly bend your head backwards as
if you were looking up at the ceiling. Remain in this position for 10 seconds and then
return to start position. (Pic ref: Treat Your Own Neck, pg. 48, titled Neck Extension in
Lying, Figs. 4:10 - 4:13)

49


Neck side extensions: Look straight ahead of you, and then slowly drop your head to
one side. Hold this position for five seconds and return to start position. Do this 10 times
and then repeat with the other side. (Pic ref: Treat Your Own Neck, pg. 50, titled
Sidebending of the Neck, Figs. 4:14 - 4:16)

Lateral flexion: Bend your neck on each side so that your ear touches your shoulder.
Continue until you feel a stretch in the side of your neck. Hold this position for a count of
20. Return to starting position with your neck in a mid-line position. Repeat this stretch
five times on each side. (Pic ref:
http://www.docugym.com/Stretch/stretch_files/S546GA-1238657-604B43-2EH.gif). To
strengthen the front neck, chest muscles and the abdominal muscles, it would help you to
do the following exercises:

Partial sit-up: Bend your knees and hips slightly. Gradually, raise your arms, head and
shoulders off the floor. Hold this position for a count of 10. Take care to see that you
raise your body off the floor to the extent that the lower back is well off the floor.
Keep your feet firmly on the ground during this action, as this lets the muscles do the
work of lending stability to the exercise, and reduces the effectiveness of the muscles
gaining strength.
In order to strengthen the oblique muscles of the abdomen, add a slight twist on each side
when you do this exercise. (Pic ref: Self-Help Manual For Your Neck, pg. 43, titled
Strengthening Exercises, last three illustrations on the page)
Strengthening exercises for the upper back and shoulder muscles: The neck and head
cannot be seen in isolation. Since they are very closely located to the upper back and
shoulders and pain felt in the neck and head often radiates to this region, it is well worth
doing these exercises too. To do these exercises, you need rubber tubing for resistance.

Outward rotation of shoulders: Stand with your feet at shoulder width distance and
grasp the rubber tubing in your hands firmly. Tuck your elbows into each of your sides
very firmly before you begin this exercise.
Now, stretch your hands outward, so that you get a stretch on your hands to the maximum
extent possible and this action also strengthens your shoulders. Do this a few times. (Pic
ref: Self-Help Manual For Your Neck, pg. 45, titled Strengthening Exercises,
Illustrations 1 and 2, top left)

High resistance abdomen pull: You create high resistance with this exercise when
you sit on a chair, your feet firmly on the ground, offering you the necessary stability
before you begin this exercise. Now, loop the rubber tubing round something stable like
the leg of a table.
Sit right next to this table so that you can pull the loop as hard as possible towards your
abdomen against the resistance offered by the leg of the table. When you pull, remember

50

to keep your elbows bent to 90 and firmly tucked into the side of your waist. Do this five
times and then turn the chair around so that you can do this exercise with your other
hand.
This exercise is ideal for strengthening the shoulder and chest muscles. (Pic ref: SelfHelp Manual For Your Neck, pg. 45, titled Strengthening Exercises, Illustrations 3 and
4, middle of the page)

One-hand overhead resistance: You will need to use both your hands for this
exercise. Grasp both ends of the rubber tubing in each hand. Anchor the end of the rubber
tubing in your left hand at your hip while extend the tubing with your other hand as far
overhead as possible.
Keep the elbow of your right hand straight as you reach overhead. Repeat 5-10 times.
(Pic ref: Self-Help Manual For Your Neck, pg. 45, titled Strengthening Exercises,
Illustrations 7 and 8, bottom of the page)

One-hand side resistance: As with the above exercise, here too you need to grasp both
ends of the rubber tubing in your hands. Anchor the end of the tubing in your left hand at
your hip and extend the tubing with your other hand as far straight out to the side as
possible.
Keep your right elbow straight while you stretch out your hand. Repeat 5-10 times. (Pic
ref: Self-Help Manual For Your Neck, pg. 45, titled Strengthening Exercises,
Illustrations 5 and 6, bottom left of the page)

Two-handed horizontal pull: This exercise is very good for you as it strengthens the
muscles pull back the shoulder blades. It is ideal for bad posture. Here, you begin the
exercise by holding the central portion of the rubber tubing in both your hands.
Then, stretch your hands out as far as possible, stretching the rubber tubing as much as
you can. This will develop and grow your chest muscles while the rubber tubing offers
the greatest resistance to strengthen your muscles. (Pic ref: Self-Help Manual For Your
Neck, pg. 45, titled Strengthening Exercises, Illustrations 3 and 4, top right of the page)

51

Chapter 10
All about Isometric Exercises
Isometric exercises are one form of strengthening exercises. The term isometric
exercise refers to holding a muscle tense and in a stationary position. These exercises
are very beneficial to those recovering from injuries that limit the scope of their head and
neck movement.
To look at it differently, it is also correct to define these exercises as those in which a
force is applied to an object of resistance, e.g. a brick wall. It demands little or no
physical movement from the person doing the exercise and can be easily part of anyones
daily fitness program. In such exercises, the muscle tenses up and builds up to form
muscle bulk, so necessary for wrestlers.
These exercises are done as anaerobic exercises or those that do not need extra oxygen
production, since it is done for barely a few seconds and involves because it is done only
for a few seconds and involve a contraction of muscles in a static state.
This means that while you do an isometric exercise, the length of the muscle remains
constant even if it has been made tense by pressing against a wall or building or any such
static body. So, when you press a particular muscle against a stationary object for a few
seconds at a time, and do many reps of this exercise, you build endurance.
When used: These exercises are given to wrestlers as part of a rehab program and in
physiotherapy, since here the intensity can be adjusted upward or downward. It can also
be used to tone and shorten facial muscles.
What to consider before doing isometric exercises: Before launching into isometric
exercises, consider the following:

If you suffer from hypertension or heart problems, do not do isometric workouts since
this forces your blood pressure and metabolic rates to rise.

If you do isometric exercises in one position alone, it will benefit only the
corresponding joint angle by increasing its strength. But to strengthen joint positions in
other parts of the body, you will have to do the same exercise in those angles or positions.

Maintain a particular position in each exercise for about six to eight seconds, in order to
increase strength. Repeat each exercise about five to 10 times.

Isometric exercises can only be a part of a comprehensive exercise program, but cannot
alone be considered ideal for strength training.

52

How to do isometric exercises: Now that you know that isometric exercises raise blood
pressure considerably during a workout, you should not go in for it, if you suffer from
high blood pressure or any form of heart disease.
Of course, the heart does return to resting state after the workout is over, but it can be
dangerous for you if you have hypertension. If you dont suffer from hypertension, take
care to breathe continuously through the workout, as this will only bring on an increase in
blood pressure.
To begin a workout, first do some warm-ups as your muscles are tense for a long time,
and can cause tears. Still, maintain some amount of tension in the stomach region
throughout the workout to have good posture and to develop core stability.
Number of sets and reps: For an isometric workout, ideally, you should do a mix of
long duration (10 seconds or more) and short duration exercises (2-3 seconds).
Repetitions should range between six and eight to increase static strength.
Exercises should be done in three sessions each week, and you will see results at the end
of two weeks. However, you should increase the duration of your contractions and reduce
the number of reps when you begin using sub-maximal loads such as bodyweight.
This calculation of contractions and duration should be borne in mind when exercising
each muscle group. Do neck exercises only if you need to exercise a weak or injured
neck, not otherwise.
Joint angles: Isometric exercises are useful because they strengthen the muscle at the
joint angle or near it. However, there are some joint angles, which vary from one muscle
group to another, with strength transferable to neighboring joint angles.
Training at one joint angle does not bring about an increase in strength in the entire range
of motion. To cause an enhancement in dynamic power, you would have to do isometric
exercises at several joint angles for the same muscle group. But this is terribly time
consuming for a wrestler who is doing all kinds of exercises to build his body.
For an increase in strength for an entire range of motion, do isometric exercises at
increments of 10 to 30. Alternatively, do these exercises at an extended joint angle
instead of a flexed joint angle, as with this, strength can be transferred to other angles.
Advantages:

Isometric exercises do not need any equipment

They are made up of very easy actions

Helps build muscle while also burning extra fat

Retards the erosion of muscles and increases the shape and tone of muscles

Aids in improving bone density

53

Over sustained periods of exercise, isometric exercise have been found to aid
digestion and lowered cholesterol levels

Performing isometric exercises: Take a 7 kg weight and do a bicep curl. Now, repeat
the exercise a few times. Then, hold the position stationary for about 10 seconds. Now,
push with all your might against a wall. Repeat this action for about 10-15 times,
ensuring that each time your muscle contraction is at its peak.
You can also do a maximum duration isometric workout, in which you do a combination
of pushing, pulling or holding a weight, until your muscles can no longer take it.
Isometric exercises for the entire body: To do the following isometric exercises, you
will have to use sub-maximal contractions or light free weights or bodyweight.

Isometric back and front: Begin the exercise by placing your hands full and flat on
your forehead. Now, push your forehead towards your hands without moving your head
forward so that you create and maintain some amount of tension on your neck muscles.
Each time you do this, hold for a count of 10 and then relax. Now, move to the back of
your head and do the back exercise.
Heres how: Clasp your hands tightly at the back of your head. Now, push the back of
your head against your hands without allowing your head to move backward. This creates
and maintains a certain degree of constant tension on your neck muscles.
As before, keep pushing for 10 seconds and then relax. Now, go back to do the front part
of this exercise, explained above and repeat alternately. (Pic ref: Neck Exercises and
Anatomy, pg. 1, pic titled Isometric Front And Back).
Isometric sides: Place your right hand flat on the side of your head. Next, firmly push
your head against your right hand. The key to this exercise is to not allow your head to
move so as to create and maintain constant tension on your neck muscles.
Continue pushing against your right hand for a 10 second count and then switch to the
left side and repeat the exercise. (Pic ref: Neck Exercises and Anatomy, pg. 1, pic titled
Isometric Sides).

Lie face down: Lie face down on your stomach on a flat bench. Make sure that your
chest is at the top of the bench, and giving you just enough room to extend your head and
neck just over the end of the bench.
Place a weight about 1kg or so on the back of your head and hold it firmly in place with
both your hands. Point your head down and raise it slowly, moving your head upward as
high as you can possibly go. Use only your neck muscles. When you finish, return to
starting position and repeat a few times. (Pic ref: Neck Exercises and Anatomy, pg. 2,
pic titled Isometric Lying Face Down Plate Neck Resistance).

54


Lie face up: This time, lie on your back on a flat bench, and ensure that the tops of
your shoulders are aligned with the edge of the bench. This will allow you to extend your
head and neck just a little over the edge of the bench. Place a 1 kg weight on your
forehead, and hold it firmly in place, using both hands.
Now, with your head down and back, move your head upwards as high as you possibly
can, only with the help of neck muscles. Once you finish this, return to the start position
and repeat a few times. (Pic ref: Neck Exercises and Anatomy, pg. 2, pic titled Isometric
Lying Face Up Plate Neck Resistance).

Head and neck towel resistance, seated: Fold a medium-sized towel lengthwise a few
times. Now, sit on a bench or chair and lean your body forward a little. Now, wrap the
towel at the back of your head and hold each end of the towel in each hand.
Move your head up and down while the towel is the stationary object providing resistance
to your head and neck. (Pic ref: Neck Exercises and Anatomy, pg. 3, pic titled Seated
Towel Neck Resistance).

Head and neck towel resistance, standing: Again, you need to fold a small towel
length-wise several times. Stand with your feet at shoulder width distance and lean
forward just a little.
As above, wrap the towel around the posterior of your head and hold each end of the
towel in each hand. Do this exercise by moving your head up and down while your towel
provides the necessary resistance to your head and neck. (Pic ref: Neck Exercises and
Anatomy, pg. 3, pic titled Standing Towel Neck Resistance).

Stretch your head backward and forward: If you have a stiff neck, this is the ideal
exercise to stretch it and bring back flexibility to it. This exercise is great for stretching
out your neck and getting loose.
Stand with your feet at shoulder width distance and nod your head as far forward it can
go and to the maximum downward. From that lowermost position, raise your head as far
up and as far back as possible. Repeat a few times. (Pic ref: Neck Exercises and
Anatomy, pg. 4, pic titled Head Forward Backward).

Neck rolls: The benefit of this exercise is that it is a great stretching exercise for the
neck and gets back the flexibility to the neck region. Stand with your feet at shoulder
width distance and roll your head in clockwise direction and repeat in anti-clockwise
direction. Do five reps of each. (Pic ref: Neck Exercises and Anatomy, pg. 4, pic titled
Circular Motions).

Head movements from side to side: Do this exercise to stretch your neck from side to
side and shake out the stiff feeling there. Again, stand with your feet about shoulder
width apart and move your head from side to side. Try and touch each ear with the
corresponding shoulder. Repeat five times. (Pic ref: Neck Exercises and Anatomy, pg. 5,
pic titled Head Side To Side).

55


Head-shoulder swivel: This exercise is ideal to stretch your neck and make it supple.
Maintain equal distance between your feet and the width of your shoulders. Now, turn
your head on each side as far back as you can. Repeat five times. (Pic ref: Neck
Exercises and Anatomy, pg. 5, pic titled Head Shoulder Tilt).

Hundred breaths: This exercise is sourced from Pilates and is perfect for developing
stationary strength in the core area of your body. Lie on your back on a mat on the floor
with your arms by your sides. Bend your legs to 90. Now, lift your head and shoulders
off the floor and mat and inhale five times. Now, exhale five times. (Pic ref:
http://www.sport-fitness-advisor.com/images/isometric_exercises_100_breaths.gif)
Simultaneously, lift your arms off the mat and synchronize them with your breathing in
this way: inhale when your palms face up and exhale when they face down. Repeat 10
times for 50 inhalations and 50 exhalations, totaling 100 breaths.

Shoulder raises: Standing with feet at the same distance as the width of your
shoulders. Lift a dumbbell out on your side, your arm parallel to the ground. Hold the
pose for about 30 seconds or until your arm begins to sag. Repeat 2-3 times on each side,
and then change arms. Or you can use two dumbbells and work with both arms
simultaneously. (Pic ref: http://www.heavysports.com/emag/hh_dumbbell%20071.jpg)

56

Chapter 11
Prevention exercises
Perhaps the best way to prevent muscular injury is to have not just strong but flexible
muscles and joints, which can resist the strain, and injury you, as a wrestler, are sure to
face. Here are a couple of tips, which youre sure to treasure: whenever you stretch, do so
slowly. And dont do any exercise that can only give you pain.
Scroll down for a series of valuable exercises that can keep you from getting any pain or
injury and can also get you ready for a wrestling match.
Rotating the arms: Hold out your hands straight by your sides. Make circles of both
your arms simultaneously as vigorously as you can, but ensure that each circle is about a
foot in diameter. Do this continuously for about 10 seconds. Then, do 10 repetitions of
this exercise. (Pic ref: Spine Nevada, Strengthening/prevention exercises, pg 1, pic titled
Arm Circles)
Agility stretch: This exercise is ideal for your balance and agility. To begin, stand
straight and bend your leg and try and hold it with your hand. If you find it difficult to
stand on one foot, place a chair in front of you and hold on to it for support.
Now, with your chair for support, bend forward and simultaneously hold your left arm
outward. Hold this stretched position for about 10 seconds and then return to the starting
position.
Now, do the same exercise on your other leg. Do 10 repetitions of this exercise with each
leg, for best results. (Pic ref: Spine Nevada, Strengthening/prevention exercises, pg. 4-5,
pic titled Balanced Stretch)
Knee twist: Lie on your back on the floor. Bend your knees at a 90angle. Keep your
lower back as flat as possible, and then slowly allow your knees to make a side twist to
one side. Hold this position for 10 seconds and return to the starting position.
Then, repeat on the other side. Do 10 repetitions of this exercise. (Pic ref: Spine Nevada,
Strengthening/prevention exercises, pg 1, pic titled Knee Twist)
Low knee squats: This exercise is ideal for a good and strong knee. To begin, stand with
your feet at the same distance between the width of your shoulders. Stretch out your
hands for greater balance. Lower your body slowly till your thighs are horizontal.
Now, you will be in a squat position. Hold this position for about five to 10 seconds, and
then slowly get to your feet. Stand for a few seconds and then repeat 10 times. (Pic ref:
Spine Nevada, Strengthening/prevention exercises, pg 5-6, pic titled Deep Knee Bends)

57

Hop-across agility exercise: This exercise, though powerful, places a mild impact on the
knees while also rotating the upper body as it provides balance, agility and aerobic
conditioning. Begin this exercise by placing a rolled towel on the floor.
Now, use your right foot to jump over the towel and use your left hand for stability on the
ground. Next, do the same with the left leg and right hand. Do this alternately for about
one minute and then rest. Repeat this exercise 10 times, each time resting between
repetitions. (Pic ref: Spine Nevada, Strengthening/prevention exercises, pg 4, pic titled
Windmill Hops)
Semi-squats: To do a full low knee squat, you need to exercise your knee in order to
strengthen it. And what better way to do that than these semi-squats? To do this exercise,
stand with your feet at a distance of about six inches apart for maximum stability.
Now, gradually lower your body to about one foot off the ground. You should maintain
an angle of about 45 from your thigh to the floor. Hold this position for about 10
seconds. Now, return to starting position and do 10 reps of this exercise. (Pic ref: Spine
Nevada, Strengthening/prevention exercises, pg 4, pic titled Half Squats)
Step up, step down: This exercise is limited to those with good, strong knees and those
who are sure of the scope of this exercise. Begin this exercise with both your feet on a
raised platform in the form of a pile of books or a stair. Now, stretch your left leg and
slowly lower your body with your entire weight on your right knee.
Hold this position for a few seconds and then return to the starting position. Then, repeat
with the other leg and do a few reps on each leg. (Pic ref: Spine Nevada,
Strengthening/prevention exercises, pg 5, pic titled Step Downs)
Slide up, slide down: To get the best out of this exercise, you need to have good
quadriceps muscles and tendons in the knee area. Begin this exercise by resting your back
against the wall and place your feet about 15 away from the wall.
Now, slowly slide down until your thighs are horizontal. Hold this position for about 20
seconds, depending on your ability. Now, just as you slid down to do the exercise, slide
back up to start it. Do 10 repetitions of this exercise. (Pic ref: Spine Nevada,
Strengthening/prevention exercises, pg 6, pic titled Ski Exercise: Wall Slide)
Side-stretch-bend: Stand straight with your hands laced above your head. Keeping your
hands laced and above your head, bend to the right and hold the position for about 10
seconds, then come back and pause for a few seconds.
Then, bend to the left and hold the position for another 10 seconds, straighten up and
pause. Do 10 reps of this exercise on each side. (Pic ref: Spine Nevada,
Strengthening/prevention exercises, pg 1-2, pic titled Side Bends)

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Leg stretch: Loop a belt or rope around the arch of your foot. Now, stretch your leg out
straight. Pull your leg slowly until you reach a straight upward position. How far you can
keep your leg straight will depend on the flexibility of your leg. (Pic ref: Spine Nevada,
Strengthening/prevention exercises, pg 2, pic titled Hamstring Stretch)
Leg arcs: This exercise focuses on balance; so if you cannot balance with support, rest
your hand on a chair back. To begin, stand on your right foot. Now, stretch out your left
leg in front of you until you touch the floor, about 18 in front of you.
Gradually, swing the left leg to one side so that the leg touches the floor, 18 to the side,
then behind you and back to starting position. You will find that by doing this, your left
leg has traced a semi-circular path, beginning from the front and going to the back. Do 10
reps of this exercise, and then switch legs. (Pic ref: Spine Nevada,
Strengthening/prevention exercises, pg 6, pic titled Leg Swings)
Simulated skiing: Roll a towel and place it on the floor. Begin with your left side and
hop with both feet on the right side and then on your left side without stopping. Keep at
this for 30 seconds continuously. Keep your hands out in front of you, as if you were
skiing. (Pic ref: Spine Nevada, Strengthening/prevention exercises, pg 7, pic titled
Pretend Moguls)
Stand n stretch around: Hold a stick, golf club or tennis racquet across your
shoulders. Stand with your feet wide apart for maximum stability and without moving
them; turn your shoulders to the right and then to the left. Continue this exercise for the
next five minutes. (Pic ref: Spine Nevada, Strengthening/prevention exercises, pg 2, pic
titled Standing Rotation)
Stomach crunch: To do this exercise, lie on your back. Align your lower back with the
floor. Bend your arms and cover your chest in a cross shape. Now, lift your right shoulder
to about six inches off the ground.
Now, hold this position for a second or so and then lie down. Do 10 reps, but alternate
between left and right shoulders. (Pic ref: Spine Nevada, Strengthening/prevention
exercises, pg 3, pic titled Standing Rotation)
Knee raises: Lie on your back. Bend your knees and keep your hands behind your head.
Now, raise your knees as high above you as possible, taking the help of your stomach
muscles. Hold this position for about five seconds and then return to starting position. Do
10 reps of this exercise. Dont push your head or neck forwards. (Pic ref: Spine Nevada,
Strengthening/prevention exercises, pg 3, pic titled Abdominal Double Knee Up)

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Chapter 12
McKenzies neck exercises
The McKenzie Method of neck exercises is based on the research and experiences of
Robin McKenzie, a New Zealand based physiotherapist. His program is based on three
basic componentsAssessment, Treatment and Prevention. This gives both the patient
and the practitioner the benefit of doing away with expensive and invasive procedures.
His patient evaluation is comprehensive and mechanical. He assesses the effect of
repetitive movements. From this mechanical diagnosis, the physiotherapist develops a
mechanical treatment plan that not only relieves the patient of his or her current problem
but prevents any recurrence of the same.
The MacKenzie neck exercise program: This effective program comprises seven
exercises. However, in each exercise session, you might never have to do all seven
exercises, but just two. This makes this program both easy to do and timesaving.
The aim of this program is to reduce or eliminate your neck pain and to restore full
mobility and movement in the neck. When doing these exercises for pain relief, always
ensure that you go as far as the edge of the pain and release the pressure.
Then, return to the starting position. After finishing your exercises, make sure that you
adopt a correct posture and maintain it. With good postural habits, you might never have
neck pain again. To determine the efficacy of this program, it is important that you look
out for changes in your pain sites.
If you find that the pain that was originally on one side of your spine has now moved to
the center of your neck, it means the exercises are working. This is called centralization
of pain and this is a good sign. If the pain moves away from the neck and towards the
spine, this too indicates that the McKenzie Method is, in fact, working.
When you start out on these exercises, you might find the pain increasing. This is
common and must be expected. However, as you continue to do these exercises, the pain
will diminish. After this, you will experience the centralization of pain.
Therefore, the MacKenzie Method helps in these ways:
It grows less intense
It is less frequent
With the pain, you can continue to do work much longer than before
You can now move much farther even before the pain starts
The pain is no longer constant, there are gaps in the pain
Pain is now centralized

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Once the pain moves from your neck to the spine, it will rapidly diminish within the next
two or three days, and within a further two or three days, it will vanish completely. If,
however, you have been experiencing acute pain over the past few weeks or months, your
recovery will be far slower than if your pain was recent. However, if you do your
exercises diligently, youre sure to see results in about 10-15 days.
While learning the exercises, remain in sitting position, but once you know them well,
you can either do them standing or sitting. However, if you are in agony when learning
the exercises, exercise while lying down in bed.
When you are in this position, your pain will seem less unbearable because the head and
neck get better support now and spinal compression is much lesser now. If you cannot lie
flat on the floor or in bed due to a medical condition, you should exercise in the sitting
position.
For best results, follow each line of the instructions relevant to each exercise, or it will be
ineffective. Do each exercise about 7-8 times a day, as prescribed. Follow the instructions
given below; get the maximum benefit out of them. Here they are:
Head retraction exercise: This refers to pulling the head backwards. To begin, sit on a
chair, look straight ahead of you. Let yourself relax completely. If your head protrudes a
little, allow this to happen.
Move your head backwards as far as you can while you keep your chin tucked
downwards and in. Now, you are in the retracted head position. Hold this position for a
few seconds, then relax for awhile and you will find your head and neck will protrude
again.
As you do the repetitions of this exercise, mentally say the words pressure on, pressure
off. This will help you not only hold each position long enough but will also set you in a
rhythm to do the exercise. To get the most benefit out of this exercise, place both your
hands on your chin and push your head as far back as possible with more effort.
This exercise helps treat neck pain. For best results, do 10 reps per session and do about
six to eight sessions a day or once every two hours. If you have unbearable neck pain
while doing this exercise, stop it and replace it with the exercise, Head Retraction in
Lying. (Pic ref: 7 Steps to a Pain-Free Life, pg 160, Figs. 12.2 12.4)
Neck extension in sitting: Always do this exercise after the Head Retraction Exercise.
Remain seated after the earlier exercise and repeat it before launching into this one.
When you finish, you will be ready for this exercise.
As you perhaps know, extension refers to bending backwards. When you extend your
neck, you bend it backwards. Once you hold your head in a retracted position, begin the
neck extensions.

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Tilt your head as far back as possible and simultaneously lift your chin upwards, as if you
were looking skywards. Keep your neck stationary. In this position, move your nose
inch to the left and inch to the right while trying to move your head and neck further
backwards. Do this for a few seconds, and then return to Position 1 and start the cycle
again.
Ensure that your neck is extended to the farthest degree possible. Do this exercise 10
times a day of six to eight cycles, spread conveniently throughout the day. Once you are
familiar with the neck retracting exercise and neck extensions, combine both into one
exercise. (Pic ref: Treat Your Own Neck, pg. 44, Fig. 4:5-4:7 (a)) or (Pic ref: 7 Steps to a
Pain-Free Life, pg 160, Figs. 12.5 12.7a)
Head retraction in lying exercise: To do this exercise, you need to lie on your back on a
bed. Let your head just tip over the edge of the foot of the bed. See that your head and
shoulders are flat on the bed without the use of a pillow. In this position, you are ready to
start this exercise.
Now, push the back of your head further into the mattress and draw in your chin
simultaneously by using just your head for this purpose, not your hands. So, while you
keep your eyes on the ceiling, you should continue to push your head and neck
backwards.
Hold this position for a few seconds and then relax. You will find that automatically your
head and neck will assume the starting position. For best results, always ensure that your
head and neck move as far back as possible.
Once you finish 10 reps of head retractions, evaluate the intensity of your pain and check
whether the pain has reduced or has centralized. If yes, you can continue with this
exercise, and in this case, do 10 reps of this exercise per session and in a day do 8-10
exercise sessions.
Caution: If after doing this exercise you experience numbness or tingling in the fingers or
increased pain, stop this exercise and seek professional help. (Pic ref: 7 Steps to a PainFree Life, pg. 164, Figs. 12.8 12.9)
Neck extension in lying exercise: Once you finish the head retractions in lying exercise,
move on to doing this one. Here, you need to lie on the bed on your stomach. Place one
hand under your head to support it.
Now, reach up to the edge of the bed so that your head, neck and top of the shoulders can
tip over it. Now, with your hand still under your head supporting it, lower your head in
the direction of the floor.
Now, take out your supporting hand and continue to extend your head and neck as far
back as possible, in fact until you can see as much of the floor right below you. Turn your
nose about 2 cm to the right and then to the left of the centre, while still moving your

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head and neck backwards. After you reach the maximum extent possible, relax in this
position for a few seconds.
Now, return to the resting position by placing one hand behind your head and allow your
head to return to a horizontal position and move back on the bed until your head is lying
fully on the bed. Once you finish this exercise, it is important that you do not get up from
the bed immediately but rest for a few minutes with your head lying flat on the bed. Do
not use a pillow.
Do this exercise just once per session, and once the pain vanishes, stop doing head
retraction in lying exercise and this one and replace them with head retraction and neck
extension exercises. (Pic ref: 7 Steps to a Pain-Free Life, pg. 166-167, Figs. 12.10
12.13)
Neck side bending: Sit on a chair and do head retractions for a few times. Now, with
your head in a retracted position, you are ready to do side bending exercises. To begin,
bend your neck sideways and move your head on the side where you feel the maximum
pain. Dont turn your head, but keep looking straight ahead of you. Bring your ear close
to your shoulder.
To get the maximum benefit out of this exercise, use your hand of the side on which your
neck feels the most pain to place it on top of your head. Now, use your hand to pull your
head further down towards the shoulder of the painful side.
This will give your neck a good stretch. Repeat a few times per exercise session, and do
this in six to eight sessions per day. (Pic ref: Self-help Manual For Your Neck, pg. 40,
pic titled A B C, second row or 7 Steps to a Pain-Free Life, pg. 166-167, Figs. 12.14
12.16)
Neck rotation: In this exercise, rotation refers to turning your head from side to side.
Before you can begin this exercise, sit on a chair and do the head retractions exercise.
Now, begin neck rotations. Turn your head as far as possible to the right, and then to the
left. Continue to keep your head in the maximum retracted position.
Perhaps while doing this exercise you experience more pain on one side. If this is so,
keep exercising on that side to reduce the pain. If the pain does not diminish, work on the
less painful side and try to eliminate the pain there.
Over the next few days, you will find that both sides will have an equal amount of pain or
none at all. However, you might experience just a little soreness when moving your neck
from side to side. Keep exercising both sides equally.
Alternatively, use your hands to push your head as firmly as you can, from side to side.
Do 10 reps of this exercise per session across six to eight exercise sessions per day.
Remember to always do Neck retraction and Neck extension exercises after this exercise.

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(Pic ref: Treat Your Own Neck, pg. 53, Fig. 4:17-4:19 (b) or 7 Steps to a Pain-Free Life,
pg. 171, Fig. 12.17)
Neck flexion in sitting: Here, flexion means to bend forward. To do this exercise, sit on
a chair and look straight ahead of you. Relax completely before you can begin. Now,
bend your head forward and allow your chin to rest as near to your chest as possible.
Lace the fingers of both your hands and place them behind your head. Relax your arms so
that your elbows face the floor below. Now, with the weight of your arms, your head will
be pulled down. In this position, let your chin go as close as possible to your chest.
To get more out of this exercise, use your hands to pull your head firmly onto your chest.
This is the position of maximum neck flexion. Maintain this pose for a few seconds and
allow your head to return to the starting position.
This exercise is particularly effective if you have a headache, but can also be done in case
of a neck ache or stiffness in the area. Repeat two or three times per exercise session
across six to eight sessions per day. As headache treatment, this exercise should be done
along with the head retractions exercise. (Pic ref: 7 Steps to a Pain-Free Life, pg. 171173, Figs. 12.18 12.23)

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Chapter 13
Bridging for wrestlers
Bridging refers to those neck exercises that strengthen the neck muscles. It is the most
effective way of building a strong nape of the neck. You do this exercise by lying on your
back and arching so that you get the support of the soles of your feet and the back of your
head.
If you are a wrestler and are returning to the sport, it would be very difficult on your neck
if you started out with bridges, particularly if you have other problems with your neck.
So, to wean you into wrestling, you need to first do a series of pre-bridging neck
exercises such as:
Strengthening exercises: Put a soccer ball, volleyball or small basketball on the wall at
your head level. With the ball on the wall, place your forehead against it and lean your
entire body into it. Ensure that your body remains straight. Bring your hips forward if you
like, and hold this position for about 30 seconds.
Now, turn your body to one side and let your cheek rest against the ball, which is still
against the wall. Hold this position for 30 seconds and work your other side. Hold this
position, again for 30 seconds.
After this, let the back of your head rest against the ball and dig into the ball. For more
effectiveness, stand further away from the wall and push your head into the ball, as it
were. Align your body with the wall.
Stretching: For stretching, try these exercises.
Exercise 1: First, sit in a chair that does not have armrests. Stretch the neck on the right
side. Then, do the same on the left side.
Exercise 2: Extend you right hand to the same side of the chair and let it go so far below
the right side of the chair that you cannot shrug your right shoulder because of your arm
which holds your shoulder down. Hold this position for a while and then sit up as straight
as possible. Take care not to lean against the back of the chair, and keep your head
straight.
Place your left hand on the left shoulder and make sure that the edge of your palm rests
on your collarbone and your fingertips rest on your shoulder blade and press down very
firmly. Now, bend your head on the left side and bring your ear down to your shoulder,
ensuring that you do not turn your head at all.
You should feel the stretch on your right side too. Now, hold this position for about 40
seconds until you are in slight discomfort. Then, release the position and return to starting
point.

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Exercise 3: As in Exercise 2, position yourself to extend your hand below the right side
of your chair as far as possible so that you cannot shrug your right shoulder due to your
arm, which is holding it down.
However, in this exercise you can rest your back against the back of the chair and let your
left hand hang down loosely. Now, turn your head and look towards the ceiling and then
to the right.
As you look toward the ceiling, turn your head to the left. Now, turn your head to the left
as much as you can, but dont move your head. Feel the stretch on your right neck area
and hold this position for about 40 seconds until you begin to feel a degree of discomfort.
Exercise 4: Assume the same starting position as in the previous exercises with your
hand below your chair. However, as in Exercise 3, rest your back against the chair back.
Allow your hand to hang down loosely.
Now, turn your head and look down to your left a little, bending your head as you do so
and bringing your nose as close to your left armpit as possible. To achieve the stretch,
bend your head as far to the left as possible, but dont try to turn your head to the extent
possible. Feel the stretch on your right neck and hold this position for about 40 seconds
until you are in discomfort.
Exercise 5: Bend your head forward as much as you can. As you bend, clasp both hands
and extend them as far as you can in line with your navel. Hold this position for 40
seconds until you feel slight discomfort.
All about neck bridging: This exercise is unique to all the grappling forms of combat
such as wrestling, Judo, Brazilian jiu-jitsu and mixed martial arts. It can either be very
productive if executed safely but dangerous if not done perfectly. Over all, neck bridging
demands that you have strong neck muscles to execute the movement, as it should be
correctly.
There are two chief ways of bridgingthe backwards neck bridge or a forwards neck
bridge.
Pros and cons of bridging: This is an excellent exercise that helps strengthen the neck in
positions that are specific to certain sports such as wrestling or other combat sports.
While grappling, inevitably you will end up using your head to push your opponent or to
be pushed on the mat. This exercise, particularly the back bridge exercise, also builds
flexibility and strength.
Whatever the intensity of the action involving your neck, you need to have a strong neck
to withstand the force with which it happens. Besides, if you have a strong neck that is
conditioned to bear your weight, there are fewer chances of you being injured when your
head bears the entire load of your body.

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According to Steve Baccari, the wrestlers back bridge works everythingfrom your
nose to your toes.* Before you begin to do the neck bridging exercises, you need to do
these exercises to warm up.
o Warm up exercise: Lie on your back with your knees bent and keep your feet as close
to your buttocks as possible. Lift your hips off the floor by contracting your glutes and
hamstrings, and keep your head and shoulders firmly on the floor.
Remain in this position for five seconds and breathe shallow. Now, exhale, relax for a
while and lower your hips gradually to starting position. Do three to five reps. (Pic ref:
Bridging Part I: Releasing the Parking Break, Warming Up, Figs. 1 & 2;
http://www.tacticalathlete.com/bridgearticle.htm).
o Activate your adductors: To begin, contract your glutes and hamstrings while also
keeping your head and shoulders firmly on the floor, as in the exercise above. However,
in this exercise, position a medicine ball firmly between your knees. Slowly and by
applying some pressure, use your knees to press both sides of the medicine ball.
This not only activates your adductors but also increases the contraction of the glutes as
you simultaneously raise your hips high. Hold this position for five seconds. Exhale and
relax for a few seconds and then very slowly, lower your hips to starting position. Do
four reps of this exercise. (Pic ref: Bridging Part I: Releasing the Parking Break, titled
Adding the Adductors, Figs. 1, 2 & 3; http://www.tacticalathlete.com/bridgearticle.htm)
o Sandbagging: This exercise is an advanced version of the Shoulder Bridge or hip
flexor stretch. To begin, place a sandbag beside you and roll it across your hips. Lift your
hips high and adjust the sandbag so that it stays in position. Hold this position for five
seconds.
While you still have your hips raised, ask a training partner to remove the sandbag from
under you or lower your hips until you reach the floor, push the sandbag to one side and
raise your hips as before.
This will immediately increase your range of motion. Hold for a few seconds and follow
this up with some rest. Repeat four times. (Pic ref: Bridging Part I: Releasing the
Parking
Break,
titled
Sandbagging
it,
Figs.
1,
2
&
3;
http://www.tacticalathlete.com/bridgearticle.htm).

*Ref: Bridging Part II: Mastering the Bridge in Minutes, not Months by Jeff Martone, owner of Tactical Athlete
http://www.tacticalathlete.com/bridge2.htm

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If you do these exercises diligently, you will reduce weight on your abdomen. Also do
cleans, swings and snatches to relieve your problem of tight hip flexor. These exercises
will not only improve your endurance and form but also reduce the strain on your lower
back, making you more efficient and powerful.
And yes, please bear in mind that neck bridging is not merely a neck strengthening
exerciseits a complete body exercise.
Neck bridge exercise: To begin with, do the warm up exercise, as shown above. For
maximum effectiveness, practice this drill just before you do the full back bridge. To
begin the neck bridge exercise, lie on your back with your heels close to your buttocks.
Lift your chin and tilt your head.
To avoid muscle strain and any injury, treat the crown of your head as the pivot point
rather than the back of your head. Place your hands near your ears, with your palms
facing downwards and fingers pointing towards the floor.
Now, raise your hips, contract your glutes and slowly and carefully move the weight from
the crown of your head to a little lower, to the top part of your forehead. For additional
stability, keep your hands flat on the mat. Later, when you are a little stronger, you can
fold your arms across your chest.
Hold the position you are in for about a minute. With your hands still on the mat, return
to the starting position. Now, hug your knees to your chest with your arms, and youre
your chin in your chest. Roll back and forth gently for a while, allowing each vertebra to
touch the mat, one by one.
Now, get to your feet and do an isometric/PNF type hamstring stretch in the following
way. Hold out your arms straight and move them behind you slowly. Next, contract the
triceps, biceps and shoulders. Let your partner pull your hands together a little more than
the 180 mark as you try to get them back to 180.
After this, bend at hip level, and when you reach a comfortable level, contract your glutes
and hamstrings for five seconds. Then, exhale, relax and bend lower to achieve a new
comfort level. Repeat three to five times.
For extra safety, remember to bend your knees just before you get to the standing
position. Now, optionally, you can execute the Front Bridge exercise. Hold for as much
time as you would for a back bridge exercise.
Do the entire sequence as shown above three times. You must try to remain balanced
throughout this exercise in order not to be injured. (Pic ref: Bridging Part II: Mastering
the Bridge in Minutes, not Months, Figs. 1-12;
http://www.tacticalathlete.com/bridge2.htm).

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Some more exercises:

Neck bridges: You can also do the traditional neck bridge exercise with a weight placed
across your chest. For additional support and comfort, place a towel under your head and
then rock back and forth on your head. Now, roll back to your forehead and down. Do
three sets of 10-15 reps each. (Pic ref: Neck Exercises and Workouts Routines1, The
Chin, The Beard, The Knockout, pg. 4, Fig. 1)
Reverse neck bridges: This exercise is similar to the traditional neck bridge but here you
lie on your stomach. With a towel under your head as before, roll back and forth
rhythmically. Do three sets of this exercise with 10-15 reps in each set. (Pic ref: Neck
Exercises and Workouts Routines1, The Chin, The Beard, The Knockout, pg. 4,
Fig. 2)
o Neck curls: For this exercise, you need a neck strap and weight. As you can see, the
neck strap wraps around my head with the weight hanging below. You will curl the
weight upward with the muscles in your neck. Perform 3 sets of 10-15 repetitions. (Pic
ref: Neck Exercises and Workouts Routines1, The Chin, The Beard, The Knockout,
pg. 5, Fig. 1)
If you dont want to bridge: If you dont want to bridge, you can certainly do these
exercises:
#1Touching your chin with towel resistance: Lie on your back and raise your head
just a little. Now, keep moving your head up and down periodically, and let your chin rest
on your chest and then take it away from there. Do 20-30 reps to begin with. For greater
resistance to your forehead, push your forehead with your hands. Do this exercise two or
three times a week.
#2Lying on your back with resistance from plate: Lie comfortably on your back on
an exercise bench, and remember to keep your head slightly off the end of the bench.
Now, fold a towel and place it on your forehead. Hold an Olympic plate weighing 25lb,
35lb or 45 lb on top of the towel, using both hands. Now, as in the previous exercise,
continue to move your head upwards and downwards. However, here, do fewer reps than
in Exercise #1.
#3Turning your head from side to side: Lie on your back and turn your head from
one side to another. Begin moderately with 10 reps to the right and another 10 to the left.

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Chapter 14
TNT exercises
The neck and traps are two of the easiest body parts to develop. The neck muscles are
responsible for all neck movements and for two movements of the shoulder blades. The
six movements, paired together, are:
o Flexion/Extension
o Left Lateral Bending/Right Lateral Bending
o Left Rotation/Right Rotation
The neck and upper trapezius muscles are responsible for Scapular Elevation and
Scapular Adduction.
The fatigue/tension principle: So, what makes muscles grow? This is a topic of great
interest to exercise psychologists and finally, two concepts emerge: progressive
resistance and pace. Progressive resistance refers to our ability to constantly push
ourselves to lift heavier weights than we think is necessary for growth.
Pace is the speed at which we exercise. However, our muscular growth is limited by three
factorsdoing individual reps far too slowly within a set; resting for far too long
between two sets and resting too long between workouts.
If these two principles are combined, they can produce a good formula for an increase in
muscular growth. The formula is:

Use a weight which can help you do not more than six to eight reps
Do not more than three to five sets
Work at a medium pace
Continue to work a body part not more than three times each week

Now, research proves that there is a definite link among optimal resistance, optimal
number of reps and best pace. For a set amount of resistance applied, you can do a certain
number of reps and for this you can rest between sets for a fixed amount of time.
This alone will encourage muscular growth. For example, assume that you do six to eight
reps with 80% of your maximum weight; you should not rest longer than 30 seconds
between sets to get the maximum growth.
Considering that the number of reps you do, the amount of resistance you apply and the
pace at which you do your exercises act together, you will find that resistance alone
creates a certain level of tension in a muscle. This tension level will increase
proportionately with the heavier weights you lift.

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And, the number of reps in an exercise, the speed at which you do them and the time
between sets you use to rest all act together to produce a certain fatigue level. This level
increases when you do your reps faster and shorten the time between sets. Conversely,
fatigue levels decrease when you work slower and give more time between sets.
Combined, fatigue and tension can be combined to give your Fatigue/Tension Level.
Muscle growth, however, depends on fatigue and tension and on surpassing the
Fatigue/Tension Threshold.
Fatigue/tension: When tension is generated during an exercise, it depends on exercise
form, the amount of weight or load you lift, the leverage linked with the exercise
movements and the mental focus you invest in the exercise.
Weight or load: Load or weight is directly proportional to the tension in the muscle you
are targeting for growth. Though people believe that heavier weights are necessary for
muscular growth, actually this only increases the fatigue/tension level.
Mental focus: If you concentrate on contracting a muscle, you can increase the number
of muscle fibers that are contracting within that muscle. When the number of fibers
contracting increases, it increases the tension within the muscle, thereby increasing the
Fatigue/Tension Level.
Functional strength: According to available research, there is one particular sequence of
a certain series of exercises, which give the maximum benefit to all the muscles involved.
So, it is this sequence that makes these exercises really effective and in fact more
effective than those done randomly. This sequence is determined in part by the difference
between isolation exercises and functional strength exercises.
Functional strength is defined as ones ability to apply the strength that one develops
through exercise in our daily lives. These are exercises that resemble other actions or
movements from our daily lives, such as squats, which resembles lifting a heavy box
from the floor or a bench press that is like pushing a sofa around your room.
In their entirety, functional exercises involve the entire body, and they make huge
demands on the target muscle group and on the supporting muscles, which must work in
concert to give out the necessary movement. Isolation exercises, on the other hand, are
not as demanding on supporting muscles.
Functional exercises and the strength they develop in us are very important for our
overall health and top-level physical activity. They have also proved to stimulate growth
all over the body, rather than in just one muscle group. They are also very effective when
done with heavy weights and to be safe, it is best that you do these exercises before you
tire out the supporting muscles of any one body part.
Now, surely a martial artist like you realizes the need to have top-of-the-line strength in
the neck and traps so that you can knock over your opponent when he bashes you on the
head. If youre a professional wrestler, good neck and trap strength is your best
prevention against any untoward spinal injury during throws and bridging moves.

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T.N.T. is particularly good for you, because research in biomechanics and the
experiences of athletes, martial artists and budding bodybuilders, it can increase your
neck and trap size in one workout three times a week, of just seven minutes a day!!
The T.N.T. program is effective because the selection of exercises, performance, timing
and selection of exercises are optimized. The way each exercise is done is as important as
the little details concerning them. This is because there are some exercises that give
fantastic results, which others cannot do even in combination with others.
Exercises for Total Neck and Traps (TNT): These exercises are the fundamentals of
the TNT exercise regimen. Lets begin with Warm ups:
This comprises three movements. They are:
Exercise 1: Stand with your hands by your sides. Now, gently bend your head forward
and let your upper back have a rounded appearance. Hold this position for a few seconds
and then return to starting position. (Pic ref: T.N.T., titled Program Section, pg. 13, Fig.
10 a)
Exercise 2: Assume the same starting position as in Exercise 1. Now, bend your head to
the left and allow your ear to rest on your shoulder. Hold this position for a few seconds
and then return to starting position. When your ear nears the shoulder, do the lateral
bending exercise too for best conditioning effect. (Pic ref: T.N.T., titled Program
Section, pg. 13, Fig. 10 b)
Exercise 3: Begin this exercise by repeating Exercise 2. Now, bend your head to the right
side, hold for a few seconds and return to starting position. (Pic ref: T.N.T., titled
Program Section, pg. 13, Fig. 10 c)
Trapsbarbell shrugs: Shrugs are generally associated with Paul Kelso and are called
Kelso Shrugs. A shrug is not one exercise in isolation but is a training principle based on
the natural adduction and retraction of the scapulae (the shrugging motion) and the
various ranges of movement of the entire shoulder girdle.*
So, if you were to do shrugs, you would most likely stand straight carry a dumbbell in
each hand or a bar at arms length and you would try to touch your shoulders with your
ears. Hence, the shrugging motion.
How to do shrugs correctly: Conventionally, shrugs are performed by raising the
scapulae as high as you can, then rolling the shoulders back to squeeze the trapezius
muscles or traps. By squeezing these muscles, you shift the objective of the exercise to
* Paul Kelso, Kelsos Shrug Book, A Shruggers Education, pg. 9

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the latter part of the traps, thereby developing these muscles much more. Each part of this
fan-shaped traps muscle contacts along what is called a line of force. The part of the
muscle that lies along this line of force is the one that will ultimately grow and develop.
(Pic ref: T.N.T., titled Important Technique Point #2, pg. 17, Figs. a-c)
When you stand in an erect position, the line of force falls through the topmost fibers of
the upper traps. At such times, do not roll back your shoulders, as this does not change
the line of force through the traps.
When you stand straight and shrug, the line of force is through your upper traps, but the
line of force passes through your middle traps when you bend so that your upper body is
parallel to the floor and shrug.
You can also shift the line of force to your lowermost fibers of your upper traps when
you do shrugs when your body is at angle ranging between completely erect and parallel
to the floor. (Pic ref: T.N.T., titled Important Technique Point #2, pg. 18, Fig. 13 a-c)
Having said this, now lets move on to demonstrating Shrugs Exercises for the Traps.
Shrugs exercises for the traps:
Barbell shrugs: This exercise develops the traps. Here, you can do this exercise using
either a barbell or a Gerard Bar. To begin, place a barbell on a rack thats set at waist
level.
Let your palms face backward in an overhand grip to pick up this barbell. This grips
draws your scapulae away from your spine, and in so doing, it broadens the range of
motion of your trap muscles while you do the shrug movements.
Now, let the barbell hang straight at arms length. Raise the barbell as high as you can by
raising your scapulae. When you reach the highest point of the shrug, take care not to roll
your shoulders back as this will not change the line of force through the traps.
Continue to focus on relaxing your biceps while you do the shrug, but remember not to
bend your elbows. Hold this position for a second or two. Your scapulae are now
elevated to the maximum. Then, slowly lower the bar until you reach the starting
position. Repeat five times. (Pic ref: T.N.T., titled Traps, Barbell Shrugs, pg. 15, Fig.
11 a-c)
Gerard bar shrugs: You can get the full benefit of doing shrugs if you use a Gerard Bar
since it allows you to shrug while keeping your arms by your side and your palms facing
inwards. This hand position is beneficial to you since it reduces any unnecessary stress
you might otherwise feel on your elbows, wrists and shoulders.
Besides, the direction of resistance and the direction of force tend to match better. Lastly,
you no longer have to drag a barbell across your thighs amid great discomfort. To begin
this exercise, set the barbell on a couple of benches or dead lift it. If you do the latter, it
will not put as much strain on your back as dead lifting a barbell.

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It is advisable that you set the bar on benches so that you save any energy, which might
have been wasted, on your spinal erectors and thighs while you do work on your traps. If
you decide to go with this, you must ensure that the bar is set firmly on the benches and
that there is no chance of it rolling off the benches.
Now, grasp the barbell firmly with your palms facing towards your sides and lift the
Gerard Bar off the benches. Let the bar hang at arms length. Now, raise it as high above
your head as possible. Do this by raising your scapulae.
When you reach the peak of your shrug, please remember not to roll your shoulders, as
explained earlier. Now, hold this position for a second or so and then slowly and gently
lower the bar and return to starting position.
Also, while doing the shrug, remember to keep your biceps relaxed so that the focus
continues to remain on the biceps instead of getting filtered to the lateral deltoids. Once
you return to starting position, repeat this exercise six to eight times. (Pic ref: T.N.T.,
titled Traps, Gerard Bar Shrugs, pg. 16, Fig. 12)
Slanting shrugs with barbell: This exercise is ideal for the lowermost fibers situated in
the upper traps. To do this exercise, you will need an incline bench, which you will have
to set to a 45 incline. If you increase the incline, the emphasis will shift on to the
uppermost part of the traps and if you decrease the incline, it will only shift focus on to
the middle traps. Therefore, a 45 incline is just right for this exercise.
Before you begin this exercise, do the following. On either side of the incline, position a
stool and set the barbell across these two stools. Then, lie on your stomach on the bench,
and reach forward to hold the barbell with an overhand grip and very carefully lift it off
the stools.
Then, lie down on your stomach on the incline bench. Ask a friend or exercise partner
give you the barbell once you are securely in position. Now, relax your traps muscles and
let the bar hang as low as you can let it, without it ever slipping out of your overhand
grip.
From this position, pull it straight up above you and bring your shoulder blades up. Now,
hold for a moment and then lower the barbell and repeat six to eight times. (Pic ref:
T.N.T., titled Barbell Incline Shrugs, pg. 19, Fig. 14 a-c)
Tip: When you hold the barbell, dont try to get into position as you may injure yourself.
Barbell shrugs with momentum: Ideal for the traps, this exercise is an absolute must for
athletes and wrestlers, martial artists, boxers and power lifters where shrugs are basic to
the game. You can perform this exercise with a Gerard Bar or barbell, though the former
is preferred.

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To begin this exercise, set a barbell on a rack at waist level. Hold the barbell firmly with
your palms facing backwards and lift it off the rack. Let the bar hang down straight at
arms length.
Now, bend your knees. With a quick and smooth movement, raise your shoulders as high
as possible and pull the bar. Simultaneously, straighten your knees somewhat and stand
straight on your feet.
Bend your elbows and straighten out your arms as much as you can, as the bar will rise
above your head due to the shrugging movement. Throughout this movement, it is
important that you keep your body absolutely straight.
Hold this position for about a second or so and then slowly lower the bar and return to
starting position. Repeat six to eight times. As mentioned earlier, do not roll your
shoulders at the maximum position of the shrug. (Pic ref: T.N.T., titled Ballistic Barbell
Shrugs, pg. 20, Fig. 15 a-c)
One-arm dumbbell shrugs: Ideal to develop your traps, this exercise must be an
important part of your exercise regimen because it develops both sides of the traps
equally. This exercise develops balanced strength in the traps better than its double-arm
counterpart because it allows you to concentrate on each side of the traps, one by one.
Pick up a couple of dumbbells that you can handle comfortably from the rack before
beginning the exercise, even though you are supposed to contract each side of the traps
individually. Let the dumbbells hang at arms length while your palms face inwards.
Raise your shoulder and lift one dumbbell as high as you can, taking care not to roll your
shoulders in this movement. Hold for a moment or two while your shoulders are raised to
the maximum extent. Then, slowly lower your dumbbell and bring it back to starting
position.
Repeat six to eight times and then move on to the other shoulder. While doing the shrugs,
remember to relax your biceps while doing the shrug movement so that focus does not
shift to the lateral deltoids. (Pic ref: T.N.T., titled Single-Arm Dumbbell Shrugs, pg. 21,
Fig. 16 a-b)
Tip: If you pick up one dumbbell at a time, it will lead to injuries on the spine and lower
back and will lay undue stress on the opposite oblique muscle. Oblique muscles grow
easily, so if you work this exercise with just one dumbbell, it could mean having
overdeveloped obliques and a thick waist.
Universal machine-type bench press shrugs: Beneficial for the upper traps, this
exercise demands the use of a Universal machine-type bench press which is renowned for
minimizing stress from the stabilizing muscles that support the traps while you do the
shrugs. It also brings stability to your movement. This is a popular trap exercise and is an
important part of the T. N. T. routine.

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To begin this exercise, stand within the arms of a Universal machine-type bench press.
Bend your knees and hold on tightly to the handles of the machine with your palms
facing backwards. Then, maintain a straight back and straighten your knees.
Lift your shoulders to the maximum extent possible, but do not roll them backwards at
the height of your shrug. Hold this position for a few seconds. Your scapulae should be
fully raised now.
Lower the bar slowly and return to starting position. Repeat this exercise six to eight
times for best effect. (Pic ref: T.N.T., titled Universal Machine-Type Shrugs, pg. 23,
Fig. 17 a-c)
Calf raise shrugs: This isolation exercise can be done in place of Universal machinetype bench press shrugs. The advantage of this machine is that it does much more
stabilizing for you, besides also taking away the need to use your arms and upper arms
which could be advantageous to you if your grip stands in the way of your doing your
shrugs correctly.
To begin, set your shoulders against the pads of a calf raise machine while your feet are
placed firmly on the calf machine block. Bend your knees, then maintain an erect body
and then straighten your knees.
Raise your shoulders as high as you can but take care not to lift the weights with your
legs. Now that your shoulders are fully raised, hold this position for a second. Then,
lower your shoulders until you reach starting position. Do six to eight reps of this
exercise. (Pic ref: T.N.T., titled Universal Machine-Type Shrugs, pg. 24, Fig. 18 a-c)
Nautilus machine shrugs: This is more of an isolation exercise than Calf Raise Shrugs
and Universal Machine-Type Shrugs. It is beneficial for the upper traps. The machine is
best for you to stay firmly in position for stabilizing and focusing on your traps.
Begin this exercise by sitting on the machine and resting your arms against the hand pads
with your palms facing upwards. Now, with your palms facing upwards, get your hands
off the hand pads and push up as hard as you can against the resistance bar and raise your
shoulders as high as possible. Hold for a second or so, then lower the bar and repeat six to
eight times. (Pic ref: T.N.T., titled Nautilus Machine Shrugs, pg. 25, Figs. 19 and 20)
Tips to do T.N.T. exercises:
o Never do more than three workouts of traps per week because muscles take 36 hours to
recover from a heavy overload. If you dont maintain this time lag, your performance will
not be at optimal level.
o For best results, do T.N.T. immediately after upper body on the same day you exercise
your anterior and lateral delts.
o If you, as a professional wrestler, do T.N.T. before doing the upper body exercises, you
could be severely injured.

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Weekly Exercise Regimen

Monday

Wednesday

Friday

Whole body

Whole body

Whole body

Total neck and traps

Total neck and traps

Total neck and traps

Exercising each body part three times a week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Lower body

Upper body

Lower body

Upper body

Lower body

Upper body

T.N.T.

T.N.T.

T.N.T.

Paul Kelsos shrugs: In his book, Kelsos Shrug Book, Paul Kelso brings out a range of
shrugs with very many variations to enhance a wrestlers weight lifting capacity and his
strength. Let us take a look at his exercises for a strong neck and traps.
Shrug dip: To develop your serratus, try this exercise. To begin, stand straight inside the
parallel bar machine and face it. Hold the handles tightly with both hands. Let your
elbows extend outwards as you pull the bar in the direction of your chest. Force your
shoulders down using your lower trap, pectorals, laterals and serratus contraction. Keep
pushing downwards until your arms are near straight, but take care not to bend or sway
your back.
Tip: To do this exercise perfectly, bear in mind that your hands should be close together,
your feet should be at shoulder width and that you should not lock your knees.
Cable crossover machine shrug: To develop bulk, this is an ideal exercise. To do this
exercise, you need to use a cable crossover machine. Set the machine on a high pulley
and stand in the center, depending on the angle you want to assume. Now, with your
arms, bend your elbows and pull the handles of the machine towards you, as if you are
trying to touch one elbow with the other behind you.
To do the shrug, keep your arms straight and take a crucifix position. Stretch your arms
out on each side to the maximum extent possible. Then, rotate your scapulae or shrug and
contract them together in the middle of your back. At this time, dont bend your elbows,
nor should you use any lateral or forward motion. Repeat a few times. (Pic ref: Kelsos
Shrug Book, Chapter 2, Shrug Variations, pg. 29, pics 1 & 2)

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Standing shrug: This is among the most basic shrug exercises and is ideally meant to
benefit the upper traps. For this, you need to have your grip firmly on a straight bar, pair
of dumbbells or trap bar. Holding the bar in both hands, shrug upwards and then lower
the bar without rolling your shoulders or pulling back. For best effect, hold the bar with
both hands far away from each other and pulled up towards the ear or to the back as if
doing a dead lift.

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Chapter 15
Conditioning drills
Wrestlers feel the need for conditioning skills only to supplement wrestling rather than
replacing it. It should really be done or developed with the intention of providing the
largest amount of carryover to the sport of wrestling. This provision is called the
specificity of exercise. As a wrestler, your goal is to make each conditioning drill you
practice very specific to wrestling.
This may sound difficult but it is not, particularly if you consider that wrestling demands
various fitness levels comprising agility, strength, endurance, quickness, balance,
flexibility and mental strength. In fact, this is the most strenuous of all sports. This is why
a conditioning drill is absolutely necessary for any professional wrestler.
Objectives of conditioning drills: Conditioning drills fulfill the following objectives:
o Enhance strength: Conditioning is extremely useful to wrestlers as it helps them
maintain strength during a wrestling season and increase strength during an off-season.
o Quick movements and greater agility: With skills such as these, a wrestler like you
can control his body no matter which position he is in and if he is agile, he can be quicker
on the mat and on his feet than his opponent.
o Greater endurance: This skill will help you have an increased level of cardiovascular
endurance which will hold you in better stead to finish matches with a distinct edge over
your opponent, recover quicker than before and handle the problems of a difficult season
far better than before.
o Variety of skills: To keep the boredom out of your drills and to keep you interested in
the sport, you can also learn a variety of technique drills as part of conditioning drills.
o Mental strength: With good conditioning drills, you can inculcate a lot of mental
strength and have increased self-confidencetwo important requisites for wrestlers.
Strength drills: Strength drills for wrestling have a slew of benefits such as:
o It helps you focus on improving your wrestling muscles.
o Strength drills will help you become stronger so that you recover faster from any
injuries.
o It can help you match up to the many demands of tough season.
o Strength drills make you confident and capable of competing in the toughest of
matches. Besides, you wont feel the need to cut a whole lot of weight before you
compete in a wrestling match.

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o It also gives you core strength or strength in the stabilizing muscles that are in the
center of your body. These muscles are found in the torso, lower back and hips. If
you are a wrestler, it is imperative that you have a strong core so that it can
transfer energy better without being lost in your mid-section.
o Since wrestling comprises the use of one pushing ones legs and using ones arms
to pull, strength conditioning takes care of these needs.
o Strength conditioning plays a very large role in strengthening the neck, something
so important for you, a professional wrestler.
o With strength conditioning, you can get the much-needed endurance strength to
stay strong for the entire length of a match, especially in case of a tie due to which
a little more of a wrestling match is called for.
o Wrestling takes place up and down, left and right and forward and backwardin
fact, on a three-dimensional plane. Considering this, strength training involves
movement in all these different directions.
The exercises demonstrated below are both balancing exercises and lifting exercises that
involve movement from plane to plane. These exercises are so designed that different
muscles come into play simultaneously. Not only do they strengthen the isolated muscles,
but also increase your speed, agility, balance and flexibility.
The conditioning phase: When you join up with a coach, he should formulate a plan to
coach his team of wrestlers to reach the target of achievement at the right time. This plan
could either span the entire season or the whole year and is usually called the
periodization schedule. Throughout the season, you will find yourself going through
the three phases of conditioning, preparation and competition.
The conditioning phase refers to training that begins in the early part of the season. At
this point, your coachs objective is to build for you a strong cardiovascular base, see that
you lose the necessary weight and build strength. This phase also includes weight
training, running and wrestling. Also, in this phase, your coach begins to play a very
major role in your development as a wrestler.
The conditioning phase will also see your wrestling practice sessions a little longer than
before, sometimes extending into two hours if not more. This should begin with a few
warm-ups and a stretch every day, particularly if youre getting back to wrestling after a
long time. And now, your coach will also spend valuable time getting you to focus on
your sport and teaching you the basic skills of wrestling.
You should now realize the importance of your position in this sport. Much depends on
whether you adopt a shadow drill stance, level change, motion, penetration step, etc every
day of your practice. Now is the time for you to learn to first control your own body and
then move on to control your opponent.

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During this phase, your coach will also show you techniques and skills for which you
must be alert and drill hard. If you are attentive, you could pick up a skill or trick that will
hold you in good stead. If you practice really hard, you will improve on your position.
Early season wrestling is also typified by live situations, though a good coach would
prefer having them throughout all the phases of practice. Once you finish your warm-ups,
your coach will put you through a few bread and butter takedown situations.
At this time, you will also be made to run four to six times a week. This will get your
lungs back and will also help you stay trim, so your focus should be on the distance you
run. Each run should be for 40 minutes, but once a week, you should run about five to
seven miles, preferably on a Sunday or holiday when you dont have to wrestle or do
lifting activities after the run.
The conditioning phase is also the time for you to do heavy lifting workouts. This is the
time you want to build muscle or bulk and strengthen your core muscles. This is the time
when many wrestlers lack motivation to get into the profession and drop out but this is
where they go wrong. To be on the right track, you need to lift weights two to three times
a week which include exercising all the major muscle groups.
And now, as you make good progress in the conditioning phase, the wrestling season is
round the corner. If youve been diligent about your exercises, you might well be on the
mats this season.
Good luck!
Off-season conditioning: For the rest of the world, the summer is a time to chill and
hang loose, but for a serious and dedicated wrestler, this off season such a time of year
does not exist at all. However, for a serious wrestler like you, this term does not exist.
In fact, for you, the spring and summer are those months when you think on the progress
you made in the last winter and set goals for the next season and try to achieve them.
From March to October, you need all the time you can to focus on becoming stronger and
building muscle through exercise that you might have lost in the previous season.
Now, your schedule should be such that you work on your upper body two days a week
and your lower body for another two days of the week. At this time, your focus should be
on how to gain the maximum amount of power and strength, for which you should aim to
lift heavy weights while doing lower reps.
You should spend valuable, quality time in the gym in this period. Each workout should
be explosive and short and should not exceed 30-45 minutes. As you gain strength
increase the weight you lift and do eight reps. You need to make strength training an
important part of your life if you want to be a professional wrestler.
To maintain optimum cardiovascular fitness, run a few times a week. You could, if you
wish, combine your runs with strength workouts, and you could do them on Sundays or
days you do not lift weights. Opt to walk a couple of miles a day to lower your weight

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and keep your lungs fresh. However, it would be best if you change your routine often, as
otherwise boredom would set in.
You could choose to jog on some days or run up hills or do interval training. Or play
basketball or soccer if you dont want to run. Apart from this, you need to spend a lot of
time drilling and wrestling during the summer months, apart from doing repetition
drilling. Master all the positions you are unsure of.
As with any other profession, your success as a wrestler depends on how much you invest
in it and how well you know your sport. Only those who perfect their art become
champions. So, dont waste time lolling on the beach, get going and become a champ.
Lifting program during the wrestling season: You should never do lifting activities or
exercises just for the sake of doing them. There is a time for lifting in-season, so organize
them so that when you do them, the muscle groups that are exercised are those that highly
used by wrestlers. If you dont do this, your lifting program will not give results.
Tips for effective lifting exercises:
o Find yourself an exercise buddy of the same weight as you. If youre a
heavyweight, you might have to lift someone lighter in weight than you.
o Remember not to exceed one lift with each of your partners, thereby keeping your
team together.
As you and your team getter to be in better shape right through the wrestling season,
increase the reps and distances involved.
Lifting exercises for you and your buddies: Originally, this set of 10 exercises was
started by a group of wrestlers called the Big 10. Here are the exercises they do once a
week during the wrestling season is in its last week. They are particularly effective as
strengthening exercises and endurance and improve all the major muscle groups activated
by wrestlers. Why dont you too practice them? Here they are for you:
Piggyback Partners: One wrestler partner jumps onto the back of another and is
carried around by the latter in piggyback style on the mat a couple of times. Then,
partners change positions and the new partner is carried around on the mat twice. This
exercise is good for developing strength in the arms, legs and back.
Half piggyback carry: As the name suggests, this exercise is half a piggyback carry.
Here, the partners only go half the distance of the piggyback carry. This exercise is
beneficial for developing and strengthening the back muscles and ingraining good lifting
techniques in wrestlers like you.
Piggyback squats: Here, one partner does the piggyback while his drill partner does 10
to 15 reps of deep squats while the wall nearby. This conditioning is beneficial in
strengthening the legs.

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 Feet high push-ups: The drill partner does a series of push-ups while his opponent
holds his feet high in the air, from behind him. If each partner does this eight to 10 reps
of this exercise, it will help condition their arm and chest and strengthen these areas.
Pull-ups and wrist grips: The drill partner lies on his back while his partner stands
over him and straddles him and grasps his wrists. The drill partner also grasps his wrists.
Then, the drill partner draws himself away by lifting himself up. Each of them repeats
this exercise 15-20 times in order to strengthen their grip and arm and pectoral strength.
Back strengthening lift: While the drill partner is bent on his fours, his head between
his partners legs, the partner lies on the drill partners back. Then, the drill partner lifts
the other partner off the mat. Each of them repeats this exercise six to 10 times for the
benefit of back muscles strengthening for lifting.
Four-direction neck resistance exercises: In this exercise, the drill partner is on his
fours and his partner is behind him. The partner then forcibly moves the drill partners
neck in all directionsup, down, right side and let side, giving moderate resistance as he
moves from direction to direction. Each partner does six to eight reps of this exercise as
they move from one direction to another.
Abdominal muscles strengthening drill: The standing partner hurls the other
partners legs towards the mat, first down to the left and then to the right. As the drilling
partner restores his legs to starting position, he adds strength to his abdominal muscles.
For best results, each partner should do 20-30 reps of this exercise.
For quickness and power drills: This program is geared to improving your defensive
power. They can be done with your workouts and some of them might need a partner.
They are also good for you when you are in a bottom position and need to get back on
your feet fast.
The power exercises shown here should be done two or three times a week. Either take a
days rest between workouts or do these exercises with your strength training exercises or
your power drills. Do the power development exercises with a lot of force and speed.
Do reaction drills three times a week and take a 30 seconds rest period between sets.
Heres your routine:
Reaction Drills:
Two-point stance drill: Stand in a defensive position and have your hands in front of
you. Let your partner stand at a distance of five feet away from you, holding a tennis ball
in his hand. Let him throw the ball your legs or waist and when he does this, react to the
ball coming at you by blocking it with your hand or catch before it can hit you.
Your partner can even throw the ball quicker and harder, if he is sure you can catch it
comfortably. Do three sets of 10 reps each.

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 Go, get up: Now, you are at the bottom position and your partner is above you. When
your partner shouts, Go, you get to your feet as fast as possible. While your gives you
10-20% resistance, you concentrate on force and speed by springing to your feet suddenly
and quickly. Repeat six sets of this exercise of 10 reps each.
Take downs: You and your partner start this exercise by facing each other in a twopoint stance. While the partner starts the movement of this exercise by trying to get a take
down, his partner must defend this move and react by preventing him from grasping the
formers hips or legs.
However, if he is able to grasp either a leg or hip, he wins. To exercise, repeat the entire
movement by doing three sets of 10 reps each.
Tennis ball drop: Let your partner stand at a distance of about 10 feet from you with a
tennis ball in each hand. He should hold out his hands on his sides at shoulder level.
Meanwhile, you should position yourself with one foot in front of the other.
Let your partner drop one tennis ball to which you react by springing forward to catch it
before it bounces twice. Now, return to starting position and repeat doing three sets of 10
reps each.
Turnovers: Have your palms face upwards and hold them out in front of you. Your
partner should place his hands over yours without touching them. Now, you should slap
the back of the palms of your partners hands. If you miss hitting his hands, switch
positions and let your partner try this time. You and your partner should each do three
sets of this exercise of 10 reps per set.
Hand-eye ball drops: Stand with placing your hands at hip level in front of you, your
palms facing downwards. Let your partner place a tennis ball slightly above your hands
and between them. Then, let him drop the ball. You must quickly react by trying to catch
the ball with one hand before it can make contact with the floor.
However, you cannot do this by turning your hand over your palm must continue to face
downwards throughout this activity. Use both your hands equally. To increase the
challenge level, let your partner drop the ball from below your hands to bring about a
speedier action. Repeat this exercise three times and do 10 reps of each exercise set.
Power Drills:
Get up, using resistance: You are in the down position and your partner is on top of
you. When your partner says, Go, you stand as fast as you can, with your partner giving
you 70%-80% resistance.
You now focus all your attention on giving a speedy and explosive movement as you
spring out of your bottom position with a lot of power as you rise to your feet. Do three
sets of the Get-Up exercise using resistance and six reps in each set.

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 Underhand toss: To begin, stand as if you are quarter-way through a squat position.
Flex your trunk forward and hold a ball between your legs. Bend your arms slightly and
let your partner stand about 0.012 km away (10-15 yards).
As much as you can, concentrate on executing the underhand toss and use your legs to
explode upwards. Let your partner catch the ball when it bounces and return it. You
should try and catch the ball after it bounces just once and repeat the earlier actions. For
variety, try doing a single leg underhand throw. Repeat this exercise three times, with
five reps in each set.
Medicine ball to chest: Stand with your feet wide apart, at a distance wider than that of
your hips. Bend your kneed just a little and hold the medicine ball to your chest as you
pass it forward as much as you can to a partner.
When the ball bounces once from your partner, catch it and repeat all the previous
actions. For variation, you can do a single leg throw, with back and seat support. You can
also sit on a stability ball. Do three sets of eight reps each.
Medicine ball power throw: Stand with your feet wider than the distance between
your hips. Stand with feet slightly wider than hip-width apart. Let your partner or trainer
stand about Have a partner or trainer stand approximately 0.012 km (10-15 yards) behind
you.
Hold the ball in both hands and lower your body until you are in a semi-squat position.
Simultaneously, throw the medicine ball up, and then over your body and behind it. Your
entire body should be extended while you explode upwards.
The aim of this exercise is to throw the ball as far behind you as you can and provide as
much power in your legs as you can. Let your partner bounce the ball once and on this
bounce, you should try and catch it. For variation, do this exercise using a single leg and
sit on a stability ball. Repeat three sets of this exercise, and do eight reps of each set.
Medicine ball power throw: Lie on the floor on your back with your arms covering
your chest. Let your partner stand on a box behind your head with the medicine ball in
hand, at arms length. Now, let him drop the ball towards your hands. You should try and
catch it and pass the ball back to your partner. Repeat doing three sets of eight reps each.
Three-point position with hurdle jump: Get into a three-point stance position and
place a hurdle about two to three feet in front of you. Now, push your foot forward to
explode up and then go over the hurdle.
Use your other leg to help get over the hurdle and when this is done, land on both your
feet do three sets of five reps each.
Two-point stance with resistance cord: Assume the two-point stance and have a
resistance cord around your waist. At this time, you are facing your partner who also
assumes the two-point stance. This exercise makes use of a third partner too who
provides resistance behind your partner who holds the resistance cord.

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You begin the movement by going in for a take down. In response, your partner must
defend and react to your move and prevent you from putting your arms around his legs or
hips. However, if you do succeed in grabbing a leg or his hips, you stand to win. Now,
repeat the entire movement. Do two sets of five reps each.

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Chapter 16
All about wrestling injuriesprevention and treatment
When wrestlers like you get into serious bodybuilding or wrestling practice, some
common results are sore muscles, a stiff back and aching joints. Besides, injuries too are
very common due to the physical and mental stress the body is subjected to.
The negative side of being injured includes the fact that you lose all the gains you have
made while working out faithfully. Besides, you might also miss your sequence of
workouts, suffer sleep deprivation and damage an otherwise bright career in wrestling.
As a successful wrestler, you will agree, you constantly exceed your physical limits. But
if you are able to go beyond your physical limits and bear the strain, it automatically
results in injury.
A small injury might be bearable, but also in cases of larger and more serious ones, not
only would you require a physician, but it could also give you a setback. So, its well
worth learning how to prevent injuries and treat them.
The site of injuries is usually the weakest point of the structureeither in the muscle or
at the joint of the muscle and tendon. Its not unusual for exercising and chronic injuries
to exist side by side. However, that neednt be the norm. Perhaps, your coach can provide
you with a doctor who can ease your pain or even prevent it! Some of the commonest
chronic injuries that occur while exercising are shoulder injuries, seated military press
and impingement syndrome.
Injuries in the shoulder: This is caused due to impingement syndrome i.e. a pain in the
shoulder when you press overhead.
Seated military press: If you have an injury due to this exercise, you can rule out doing
lateral raises, shoulder presses or bench presses, until this problem is seen to and solved.
Ignoring the pain is not the best solutionon the contrary, it only increases the pain, so
work on it.
Besides, dont think that any shoulder pain you go through is only part of training. If it
isnt and you ignore it, it can result in a torn rotator cuff or bone spurs, demanding
surgery.
Types of injuries: There are several kinds of injuries you can suffer from, such as:
o Neck strain: When you place undue stress on the neck muscles, neck strain
develops. You could get it while doing squats, shoulder shrugs, etc.
o Fracture: Breaking of a bone. This can be partial, complete or as a result of
compression.
o Strain: Strain results when you overstretch or overuse a muscle.

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o Back sprain: When you lift too heavy a weight or are in poor form when doing
dead lifts or squats, you could develop back sprain. The pain site is at the center
of the lower back, either along the paraspinal muscles or on the top of the gluteal
muscles.
o Tendonitis: There can be inflammation in the tendon that connects the muscle to
the bone, causing you pain and injury. There are three kinds of elbow tendonitis,
such as:

Triceps tendonitis: The tendon of the triceps that joins the pointed edge of the
elbow pain caused due to overuse.

Lateral epicondylitis or tennis elbow: This results due to pain along the outer
bone on the upper part of the forearm or the lateral epicondyle. This is caused due
to the extensor muscles of the forearm being under strain and can result in torn
muscles.

Medial epicondylitis/golfers elbow: When you experience pain on the inner
bone of the upper part of the forearm or at the medial epicondyle, you suffer from
golfers elbow or medial epicondylitis. This condition is cause due to overuse of
the wrists flexor muscles, which gives pain while holding weights.
o Bursitis: When the bursa sack or the padding that lies between a muscle and a
bone is inflamed, bursitis develops.
o Knee strain/sprain: Here, you suffer from pain on the joint line of the knee
behind the knee joint, or just a little below the kneecap.
o Delayed muscle soreness: You suffer from this when you work a sore muscle.
This sets in usually within 24-48 hours and should go within 72 hours. It is due to
the accumulation of lactic acid, cortisol or small muscle tears.
o Avulsion: Here, the muscle is completely torn and occurs along the joint between
muscle and tendon.
o Contusion: When you have a collision or fall, the resultant bruising due to the
harsh impact is called contusion.
o Stinger or burner: This is a very painful nerve injury, which occurs when a
wrestler hits hard with his shoulder. The impact this causes drives the pain down
and causes the neck to bend in the opposite direction. Due to this, the nerves are
very severely compressed and this sets off a high discharge of electricity, which
comes tingling down to the tips of the fingers.
Due to this there is not much movement in the arm and the wrestler will find his arm to
be very weak and dysfunctional. The muscles affected by this are those that allow him to
bend the elbow, to grip and to lift his arm away from his body.

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Not only will he experience tingling in the arm but also a stinging pain in the affected
arm, with pain lasting a few minutes and can extend to months or years. Sometimes, a
stinger is accompanied by a fracture or dislocation or damaged ligaments of the cervical
spine.
Preventing injury: Its absolutely imperative that a wrestler prevents himself against
injury. Heres how:

Begin the day with warm ups: Do 15-20 reps of a warm-up exercise, using very little
weights. And, you can also do the treadmill for about 5-10 minutes before your begin
your workout.

Stretch your muscles: Once you finish your warm-ups, do a few stretches, particularly
to stretch those muscles you are going to exercise. With each rep of each stretch you do,
take the joint to the maximum limit of its range of motion and hold the position for 30
seconds or more. Do not bounce as this can result in injury.

Concentrate on exercising: Be alert and give your attention to exercising or you will
hurt yourself. If you dont, you might just drop a dumbbell or plate on your feet. Besides,
if you are alert and attentive, you can maintain good form.

Take a protein-rich diet: Get onto a diet rich in protein, which will help you to
maintain muscle fiber strength and induce faster recovery. You could also take
supplements such as glutamine for faster recovery.

Wear comfortable shoes: Wear comfortable, stiff-soled shoes and if you do a lot of
walking or running, change your shoes every three months. Dont wear open-toed sandals
or shoes as protection against plates that might fall on your feet or others stepping on
them.

Knee wraps for your knee joints: If you do heavy squats, protect your knee joints
with knee wraps. They do this by helping to increase external pressure and distribute
strain across a larger area.
These wraps are particularly useful when you do exercises such as shrugs or dead lifts as
they prevent you from letting the weight fall accidentally. However, these wraps will
allow you to lift heavier weights because now you neednt worry about your grip.
To avoid impingement syndrome, avoid doing neck pull-downs and neck shoulder
presses because of the way they stimulate the muscles they work. Instead, do neck pulldowns where you pull the bar to the front, thereby stimulating your lats better than behind
your neck. It also avoids neck problems caused due to neck flexion that you must do to
In addition to shoulder problems, pulling the bar behind the neck can also cause neck
problems due to the amount of neck flexion that you must do to take your head out of
where the bar is positioned.

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If youre injured: If youre already injured, here are a few things you must do to recover
as quickly as you can:

See a doctor as quickly as you can: Postponing it can only delay your recovery
procedure and the amount of time you would take to get back to the gym.

Protect the area: Protect the injured area from any further injury or exposure by
supporting it with a splint.

Rest to recover: Allow your injury enough time to heal. In most cases, you wouldnt
need more than 48 hours.

Ice for your swelling: Dab ice on your injury to restrict any inflammation, internal
blood loss or swelling, and reduce the amount of scar tissue that will circulate all over the
injury.

Towel to reduce compression: To reduce swelling, apply an ace wrap or towel on the
injured area.

Raise the injured area: To reduce the flow of blood to the injured area and the
consequent swelling, raise the injured part (e.g. arm or leg) above heart level.

Be practical: If doing a certain exercise gets your goat, just stop doing it. It doesnt
matter too much if you miss out on one or two exercises. Allow your body to rest and
heal naturally.
Treating injuries: The first way in which you can treat your injury is to rest the affected
part of your body. This is the best protection against any further pain and injury.
Working with it can only worsen the damage already done. If you have mild strain, rest is
the best answer. Avoid any activity that can cause such pain and injury or aggravate it.
Until the worst is over, this may be the best form of treatment for you.
Pain can guide you: If when you train, you feel pain, take that as a warning sign of
injury in some part of your body and do all you can to prevent the injury from giving
more pain.
First, dont repeat the activity that caused the pain and allow yourself to heal slowly and
naturally. After a good rest period, get back to the same activity. Once you get back to the
full range of motion in the injured area and are painless, it means you have healed
completely. You can now increase the resistance to that movement slowly and gradually.
However, if you are still in tremendous pain, youre in deep trouble. Your sore muscle
can only heal gradually and you will realize this as the pain recedes. If you dont progress
slowly but jump the gun, you will only cause yourself more injury and chronic pain.
When wrestlers and bodybuilders are faced with short recuperation periods, it can be very
frustrating for them as this means the loss of conditioning, the mental and emotional pain
of not being able to practice or train, etc.

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However, it is necessary that you be practical, sensible and patient if you want to get over
the pain and injury you experience now. If you dont, you could mar a good career or
prevent yourself from achieving your immediate goals.
Handling injuries: There are times when you cant avoid injuries. So, what happens
then? How can you handle them? The first step to handle an injury is to stop training
right then and there.
If you ignore the pain and continue to train, youre sure to regret it later. At this point,
you must step back a bit and objectively evaluate the situation. Ask yourself how serious
your injury is by looking at the site of injury to your body.
If you feel excruciating pain in a particular area, you know its time to get sensible and
see a doctor. The accident-prone areas are the knees, shoulders, elbows and spine. So, if
you feel a nagging pain here, ask for medical care.
Long-term injuries: Weve been discussing injuries that would perhaps take a couple of
weeks to heal, but what if you have an injury that sets you back by a couple of months?
What do you do in this periodstop all exercise until youre completely well? Certainly
not!
You need to go to the gym regularly and work out, remain active and stay dedicated to
your diet. If you stop all kinds of activity, citing your injury as reason for this, youre
treading on dangerous ground.
You should use this golden opportunity to improve a certain difficult part of your body
that still hasnt given you results. So, if your abs can do with some exercise, why not go
ahead and exercise that part of your body?
Set yourself certain goals and depending on the severity of your injury, train in the region
of your injury. However, before you get into this, check with your doctor. And lastly,
dont panic about being out of the limelight for a little while. You can always make it up
again, until then rest and recuperate and focus on your long-term goals.
Prevent injuries in future: Wait until you are absolutely well before you can get on to
handling heavy weights like before or you might just pull the same muscle once more and
this will set you back by another few weeks.
The thumb rule among wrestlers is that you do light training till youre sure you can
handle heavier weights. From that day onwards, wait for a week or two during which
time use weights, and slowly step it up by not more than 20% per workout until you reach
your old weight levels.
Next, examine what went wrong and what caused your injury? Was it a bad decision that
caused it or was it sheer bravado? Or were you in bad form? Perhaps, as a rule, you arent
regular with your training and this injury was due to your maintaining an imbalance of
strength? Whatever the true reason may be, you need to find it and address it before it
causes your next injury or tears your muscle yet again.

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If you cant pinpoint the problem, speak to your trainer.

5 exercises you must do to prevent injury: The benefit of each exercise is varied and
distinctive from the next, so some are good but others are great. And some mean that
youre inviting injury. So, its essential that you know which exercises to avoid
unnecessary pain. Here are five of them:
o Upright rows with overhand grip: This exercise helps develop your shoulders and
traps. To do this exercise, hold a barbell or a pair of dumbbells in front of your chest
using an overhand grip. Pull the weight of the dumbbells or barbell right up to your chest
and keep it close to your body, starting with your elbows.
o Upright barbell row: Be careful if you do this exercise, as it is a very harmful one to
expose your shoulders to. Its a difficult one thanks to the position of your arms when
you do this exercise, commonly called internal rotation.
Internal rotation refers to holding your arms straight and out on your sides with your
palms facing downwards. Now, rotate your hands from outside to inside or in an internal
movement, as you do when you pour a glass of water. Bend your elbows when you do
this movement.
Though internal rotation per se is not harmful to your shoulders, youre in trouble when
you raise your arms and add resistance to your position. Each time you raise that weight,
a small tendon in your shoulder is impinged by the shoulder bones.
Though you may not feel the pain either immediately or for a long time, youre at a loss
in the long term as this tendon will wear out and be completely damaged. And you will
realize this only when it snaps. So, it is preferred that you do Dumbbell Presses, Military
Presses and Front Dumbbell Raise instead of this exercise.
External rotation neck pull downs: This is a very good exercise to work the back
muscles but it causes a commonly experienced problem called external rotation. This is
the opposite of internal rotation, so here instead of assuming an action of pouring water
forward, here you rotate your arms backwards so that your palms face upwards.
Do this exercise as follows: Rotate your shoulders to the maximum extent. Let your
palms face upwards.
The difficulty in this exercise lies in the fact that the rotator cuff muscles that support the
shoulders cannot stabilize the joint and therefore are injured. This can lead to injuries in
the connective tissue of the joint.
External rotation neck and shoulder presses: This presents similar difficulties as
External rotation neck pull downs. For this exercise, first rotate your shoulders externally
to the maximum limit possible. As in the earlier exercise, this places undue pressure on
the shoulders and can cause rotator cuff muscles.

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Here too, since people have insufficient shoulder flexibility, they cannot do the
movement in a straight line and so tilt their head forward so that the bar is behind their
necks. This puts great pressure on the nape of their necks and can cause injury in the area.
Instead of doing this exercise, you can minimize your risk by doing other exercises such
as Military Press and Dumbbell Press.
Besides, people usually lack adequate shoulder flexibility for a straight pull behind the
neck. So, they perform this action by bending their necks forward, thereby causing both
shoulder strain and neck strain.
Hamstrings stretch on a bench: If executed correctly, this exercise can be very
beneficial for the glutes, lower back and the hamstrings. However, if you try to increase
the stretch on the hamstrings, youre in trouble.
To do this exercise, stand on a bench or block. Do a stretch on the hamstrings and to get
the maximum benefit from this and to protect your lower back from unnecessary injury,
maintain an arch in your lower back. The arch is important, as without this, you will have
a flexed spine and its supporting muscles will relax.
As a result, you will place a lot of strain on the spinal columns bones and connective
tissue instead of the supporting muscles, which help stabilize the spine.
Traditional sit-ups: Avoid this exercise or it will give you a painful lower back. This is
because when you do this exercise, a lot of the torque of the movement of this exercise is
thrown onto your lower back, thanks to your body position and the mechanics of the
movement itself.
Consequently, your hip flexors impinge on your spine in an effort to raise your chest off
the floor, causing strain in the lower back area. Plus, the abdominal musclesthe chief
focus of this exerciseare barely exercised isometrically. So, the muscles are not moved
or contracted but only hold the torso in place while the hip flexors continue to pull with
all their might. For these reasons, this is not an ideal exercise for the abdomen.
Instead, you could do ball crunches, cable crunches or traditional crunches since these
exercises work directly on the abdomen without causing tension in the surrounding area
of the lower back. Alternatively, you could also do the Abdominal sit-up.
The exercises mentioned above can vastly improve your overall health and neck, spine
and abdomen muscles. If you do them, you will not be hindered with unnecessary injury.

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Chapter 17
The problem of over training

Usually, martial artists come down with a cold or an injury a little before a competition.
They attribute it to bad luck or extraneous causes but very often, it is nothing else but
overtraining. It is defined as the result of excessive training and, simply put, it means that
the training you undergo is only serving to break your body down much faster than you
can even recover from it.
So, if you suffer from flu, for instance, dont blame it on the weather but on the fact that
youve put yourself through excessive training or inadequate recovery which has led to
your bodys lowered resistance to repel all infections.
What is overtraining? To prevent overtraining, you need to first understand how we
respond to stress. Typically, when you train, your capacity for performance decreases
both during and after training.
If you rest for a while after or during a workout, you can then come up to your previous
capacity. If you rest just a little more, you can enter what is called the supercompensation
phase, where the body and mind do far better than they did before the workout or
training.
If your training has been very harsh or the recovery time is insufficient, the effect of one
workout after another only means a cumulative loss of capacity for performance, causing
overtraining. This completely negates the effect of supercompensationin fact, it can
never surface.
If you as a martial artist want to increase your athletic capacity, you must allow training
stimulus to follow another training stimulus, though at the correct interval. Overtraining
occurs here in two situations: either the recovery period is insufficient or the training too
difficult and harsh. On the other hand, if the recovery period is excessive, the minimum
level of capacity never increases.
Prior to a competition, it is imperative that a wrestler undergoes supercompensation,
which is necessary for tapering. After a very difficult training regimen, overtraining is
bound to occur. However, if the taper is correctly done, the athlete is sure to rebound, and
his mind and body will supercompensate, and on the whole, he will reach a new capacity
level.
If a wrestler is subjected to overtraining, he may take months to recover from its ill
effects, especially if he is in pain or injured. In this case, he should ensure that his
reserves of capacity are refilled while still in the taper period, which can be about 10 to
14 days long or longer for larger events.
Symptoms: The general symptoms of overtraining are as given below:

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Frequent minor
infections

Irritability

Increased or
decreased morning
rested pulse

Decreased
enthusiasm for
training

Underperformance

Delayed recovery
from training

Intolerance to
training

Reduced
concentration

Appetite loss

Increase in injuries

Insomnia and
disturbed sleep

Weight loss

Depression

Fatigue

Chronic muscle
soreness

Apathy

Two categories of signs and symptoms of overtraining are:

Symptoms of overtraining in the past: These are sure signs that you have overtrained
in the past. If these apply to you, re-evaluate your present and future training so that you
avoid making the same mistakes again.
To give your best performance, respond to short notice: There are times when a fit
athlete enters a competition at short notice and does well. His performance amazes him,
as even he believes that he needs more time on his workouts to do well at competition
level.
The rationale to his performance is that though his performance may be much improved
by a good conditioning routine before the fight and even improve some areas of his
fitness, it affects his health, energy levels and mental attitude negatively.
So, conversely, if a wrestler is given sufficient notice for an upcoming contest, he may
well overtrain for it, and in the bargain, put up a much worse performance than his
normal schedule. This means it is wiser to undertrain than overtrain.
Over training as sickness on the eve of a competition: On the eve of a competition,
overtraining usually manifests itself as flu, cold, sinusitis or bronchitis or any other
common respiratory tract infection. It is by now a well-known fact that ones immune
system is affected by a tough competition.
If you undergo very harsh and rigorous training just before a big event, it can work
against you. True, you need to train hard to enter a competition and do well, but dont
burn out on the eve of a competition because that wont win you the competition.

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Training injuries due to stress: Usually, athletes respond to heavy stress or overtraining
by having a mind-body breakdown. This may manifest itself as a pain in the lower back
for some, or knee ache in others. If these experiences seem common to you, then its time
you re-evaluated your training program so that you dont overtrain.
Underperformance, a sign of overtraining in the past: As a wrestler, if you
underperform, it means you dont match up to your true potential in a competition. The
reasons for a wrestler underperforming are many: overtraining, choking or just plain
nerves, and insufficient recovery. Whatever the reason, if you train correctly and
regularly and use tapering protocols, your problem can be fixed.
Delayed peaking: A week or more after a big event, wrestlers will tell you how good and
energized they feel. This is a case of delayed peaking. If he had felt this way at the
competition, imagine how well he would have performed!! This only points to inadequate
tapering, which can be remedied.
If, for example, a wrestler has a tapering schedule of five days and felt really good a
week after the contest, to peak at the right time, he should have a taper 12 days before the
next big event.
Symptoms of overtraining at present: These symptoms include:

Increased resting heart rate: One way of finding out whether you have been
overtraining is to check your resting heart rate first thing in the morning, even before you
get out of bed.
If Sympathetic overtraining is detected, it manifests itself in an increased heart rate in
the morning. If there is a 10% increase or 5 beats a minute above your normal rate, then
its clear that you have been overtraining or are sick, or both. You need rest for a day.
Parasympathetic overstraining refers to a decreased resting heart rate, which occurs
when the wrestler has been overtraining for a long time. As a result, his nervous and
hormonal systems are completely exhausted.

Higher heart rate for a given training pace: You can now measure the relationship
between your heart rate and exercise level with the help of certain formal protocols such
as a treadmill or Stairmaster.
If you do the same workout maintaining the same speed and inclination for a couple of
weeks, you can track your heart rate in response to a set stimulus. If your final heart rate
decreases, it means youre growing fitter.
However, if it increases in relation to the earlier weeks, youre overtraining and are
perhaps sick too. You need to reduce your training schedule immediately. Youre
overtrained also if you find that you can no longer maintain a set pace or heart rate as you
could earlier.

Lack of enthusiasm, indifference and depression: If this is how you feel, then you
are overtrained. These feelings are not vague creations of your mind but physiological

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signs that your hormonal and endocrine systems are completely exhausted. If this is how
you feel, you need to get off training and rest for a long time.
And lastly, do remember that each individual has his own threshold of training needs and
ability to recover from the rigors of training. To be in top form, personalize your training
schedule, and minimize your chances of illness, overtraining and injury.

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Chapter 18
Eat well to perform well in the ring

For a wrestler, to eat at the right time is everything. While it is difficult to say which
particular foods will give the best workouts, it is true that eating well at regular intervals
is more than half the battle won. Having said that, there are two areas of concern that you
need to take note of:

During a workout, ensure that your blood sugar doesnt fall. If it does, you will
feel low and light-headed.

Dont eat anything that affects your stomach.

To keep to your blood sugar level, sip a protein or a carbohydrate drink while you
exercise. And just so that you dont feel sick in your stomach, eat at different times of the
day before you can exercise.
How to have a great comprehensive nutrition plan: This is the culmination of a few
food habits as given below:

Eat as often as you can: You should eat every two or three hours, and it doesnt matter
what you eat. Only once you have eaten well can you think of taking supplements too.

Eat lean protein with each meal: You need to eat lean protein with each mini meal
you eat during the day.

Eat a portion of fruits and vegetables: You also need to include fruits and vegetables
with every meal.

Eat carbohydrates after your training: To get the best out of your dietary intakes so
that you do well at competitions, you need to eat bread, rice, potatoes and pasta after your
training session. For the rest of each day, eat as much fruits, vegetables, proteins and fats
as you like.

Dietary fats: You cant avoid an intake of dietary fat as this can immediately improve
your performance, injury healing and body composition. You can supplement your diet
with good cooking oil such as flax seed oil, olive oil and fish oil.
If you do incorporate this in your daily diet, you will be able to train effectively,
consistently and will show good results, and so will be able to beat your competition.
However, eating every couple of hours may scare off wrestlers who perhaps think it is too
much food all the time, but if you choose the right foods that include nutrient heavy
foods, youre on the right track. These foods will help boost your metabolic rates and so
help you lose weight every couple of hours than you would a week before a big event.
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Supplements a wrestler should include in his diet: In a combat sport like wrestling is a
form of combat that uses the body as a weapon. Using nothing but the body, a wrestler
must use strength, tactics, domination and sheer will to overcome his opponent. Each
competitor wrestles his opponent, not for life or death, but for the pin, and glory and
fame.
But glory, fame and victory are made possible by a well developed and a well-balanced
skill set that makes the wrestler effective from all wrestling positions. Any weakness in
your skills set will give your opponent a competitive advantage that could lead to your
defeat.
At the highest competitive levels, the more conditioned wrestler will always win. When a
wrestling match extends into the fifth, sixth and even seventh minute, conditioning will
determine victory or defeat. When your opponent is the only thing standing between you
and glory, you want to make sure that you make a statement you want to make sure that
you are ready.
To achieve top condition, you need to eat the right foods, train in the best possible
manner and use the best nutritional supplements. Even if you eat the best and most
nutritious foods, what do you know about food supplements? Do you know which ones
are best for you and would give you that extra help to improve your performance, give
you a competitive edge over your opponents and take your performance to the next level?
Listed below is a guide to help you choose the best nutritional supplements for your
combat sport. Choose the supplements your body requires in sync with your diet and
training schedule to get the best out of your natural wrestling abilities. And dont worry,
the supplements detailed below comply all the way with wrestling rules, which means
you can take them and then concentrate on giving your best to your game.
Multivitamins: A regular diet of this helps keep you in good form through the year so
that you can defeat your opponent on the mat. These multivitamins should have large
quantities of water-soluble vitamins such as vitamin C, the B range of vitamins, vitamin
A, beta-carotene and zinc to keep you strong and healthy.
Glutamine: By supporting your immune system, glutamine improves the capability of
your muscles to work and protects them from being damaged. This increases your
endurance level and provides you with sufficient stamina in the final few minutes of a
match. Glutamine is as effective as creatine and is especially renowned for expediting
muscle recovery, increasing energy levels and increasing strength.
Ginkgo Biloba: This supplement is very important for protecting the cardiovascular
system and eliminating pollutants from the body. By sending much more oxygen to the
brain, it aids in the sharpening of the memory and improves mental performance. It
protects the eyes and brain from damage and, as a result, enhances hand-to-eye
coordination. It is known to improve a wrestlers reaction time, endurance and ability for
a quick recovery after a match.

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Whey Protein: Due to its ability to be absorbed by the body quickly, it is every
wrestlers source of protein. Its ability for high absorbency provides you with enough
energy to overpower your opponent. It can be used to provide energy either before or
after a match.
It can also give you better concentration to strategize better and outdo your opponent. If
youve just come out of a tough match, whey protein will help your damaged and tired
muscles enough protein to recover quickly.
Creatine Monohydrate: This supplement energizes the muscles, as a result of which
you get an enhanced amount of endurance and explosive strength. These benefits will
help you dominate over your opponent and win the match.
Calcium: Calcium is required to maintain teeth and strong bones, to propagate nerve
signals and to contract large groups of muscles. If you are deficient in calcium, you will
not be able to hold your opponent down.
Citrulline malate: This compound is made from citrulline, an amino acid, and malate, an
organic salt, and cannot be derived from ones diet. It helps send more nutrients to
muscle tissue. This action serves to improve your endurance levels and expedites your
recovery after a match.
Caffeine: This supplement provides you with the extra energy you need to overpower
your opponent, particularly in the last few minutes of a tough match. It can boost your
energy and enhance your ability to focus and provides your muscles with energy and so
increase your agility and your overall performance. It also sharpens the memory.
Glucosamine Sulfate: With this supplement, you can prevent any damage to your joints
while twisting and wrestling on the mat, besides also repairing any damage.
Considering the slew of benefits supplements give, can you, a professional wrestler, keep
away from them? If this alone can make you successful, why not go in for it now?

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Quiz: Test your knowledge

If youve enjoyed reading this book, why not test your knowledge of neck exercises for
wrestlers? How much you score is immaterial: however, what matters is that your
knowledge on the subject of this book is far more solid and reliable now. Perhaps, it has
taught you something that you didnt know, or perhaps it opened up a whole worldview
on a subject you thought was dull and dreary. Any which way, you win.
This quiz is entirely confidential, so no one will know how much you score. If you find
that your score is far too low than what you expected, take the quiz again. Theres no
limit on the number of times you take the quiz. As you move from question to question,
click on the answer that you think is correct from the choices given and then click
Submit.
At the end of the quiz, your score will appear on the screen and then you can decide if
you would like to re-take it.
Good luck!
1.
a)
b)
c)

The neck or cervical spine, located at the base of the skull, is called:
Vertebrae
Occipital Lobe
Digits

2.
a)
b)
c)

Any pain felt in the neck is also felt in the spine due to the:
Tendons and ligaments in the area
Lack of cushioning from muscles in the neck region
The spine or backbone that links the neck with the tail bone

3. ________ ____________ allow each vertebra to move and rotate in relation to

their neighboring vertebrae.
a) Spinal column
b) Vertebral discs
c) Facet joints
4.
a)
b)
c)

The vertebra that bears the weight of the skull is called:

Atlas
Foramen Magnum
Axis

5.
a)
b)
c)

Pressure on the nerves due to vertebrae twisting, tilting or rotating is called:

Twinging
Subluxation
Sciatica

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6. Causes of pain are (tick the appropriate choices):

a) Degenerative Disc Disorder
b) Poor postural habits
c) A poor sleeping position
d) All of the above
7. When the joint between two bones stretches over the surrounding soft tissues, it is
called:
a) Emotional pain
b) Physical pain
c) Mechanical pain
8. __________ is a surgical procedure according to which the bony hole is cleaned out at
the spot where the nerve root leaves the spinal canal.
a) Intra-Discal Electrothermal Therapy (IDET)
b) Nucleoplasty
c) Foraminotomy
9. Corner Stretch, Wall Stretch and Towel Stretch are examples of:
a) Strengthening exercises
b) Flexibility exercises
c) Aerobic exercises
10. The ideal exercise to strengthen a wrestlers neck is called:
a) Bridging
b) Hand resistance
c) Cheek resistance
11. An advanced version of the Shoulder Bridge or hip flexor stretch is called
Sandbagging.
a) True
b) False
12. Isometric exercises retard the erosion of muscles and increase the shape and tone of
muscles.
a) True
b) False
13. T.N.T. is good for wrestlers because it can increase your neck and trap size in one
workout three times a week.
a) True
b) False
14. A _________ is not one exercise by itself but a training principle based on the

shrugging motion and the various ranges of movement of the entire shoulder girdle.
a) Shrug
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b) Chin tuck
c) Neck rotation

15. Conditioning skills are essentially to supplement wrestling, not to replace it. Done with the
intention of providing the largest amount of carryover to this sport is called:

a) Periodization schedule
b) Specificity of exercise
c) External rotation

16. Conditioning drills aim to:

a) Enhance strength
b) Improve endurance
c) Inculcate a lot of mental strength
d) All of the above

17. The periodization schedule refers to the plan that your coach draws up for you for the
entire season or year.
a) True
b) False
18. The benefits of strength drills are:

a) Improved concentration on your wrestling muscles.

b) Quicker recovery from injuries.
c) Easily meet the demands of a tough season.
d) All of the above

19. Upright rows with overhand grip and Upright barbell row are two exercises that can
help prevent injuries to wrestlers.
a) Yes
b) No

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20. You cannot prevent injuries by doing warm-ups, stretches, being focused on your
workouts, eating a protein-rich diet and wearing comfortable shoes.
a) Yes
b) No

(Note: Options marked in bold are the correct answers of the quiz questions.)

Submit

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