bridging damages the joints

[chris m.]

http://www.circularstrengthmag.com/19/sonnon2.html

In the above article, Coach Sonnon speaks of how neck bridging can damage the spine and proposes some solutions to that problem. I have several questions provoked by the article:

1.) Does bridging also damage the lumbar spine?
2.) Do Coach Sonnon's exercises allow for increase in the girth of the neck?
3.) If bridging is harmful to the spine, what is the proposed course of action for someone seeking to increase the size of the neck (heavy deadlifts/squats/shrugs/neck harness?)?

Thanks.

[Scott Sonnon]

Chris,
1. You will find much spinal flexion and extension activity in Body-Flow, such as the Spinal Arch. The lumbar was designed (and must) carry the weight of the body. As you read, my article regarded "neck" (nose-to-mat) bridges.
2. "Neck girth" is not really important to fighting or health and fitness (compared to intramuscular coordination, agility, reactive strength and extreme range strength), so I've never measured the girth of my neck.
3. Why do you want to increase the size of your "neck?"

[chris m.]

Coach Sonnon,
I personally don't have much need to increase my muscular size or the girth of my neck.

However, I sometimes work as a trainer. As a trainer my premise is: if somebody wants something I think is silly: try to convince them otherwise, if it doesn't work, give them what they want. That said, I have recommended neck bridging in the past to football players and others wanting to increase neck size and strength.

Is neck bridging safer for those who do not spend much time on the mat? What about side to side neck rolling (a la Paul Anderson)--where you lay on the ground support yourself in a high push-up position and roll your head side to side? What do you think about the safety of neck harnesses for neck training?

[Scott Sonnon]

If you think something's silly, then liability wise you should not espouse it. If they injure themselves (especially with such a high probability for injury), you may be held liable for negligence. You reserve and may elect the right at any time to turn away a client's request for training, especially when you believe the request is silly.

I don't espouse neck 'girth' training protocols of any exercise selection. I promote mobility and coordination training as the primary goals in any training regarding the neck region.

[Josh Henkin]

Chris,
I know sometimes it can be difficult to change people's perceptions on
different activities, but there a couple of things to remember that can help.

1. You are the coach, don't think yourself as a trainer. Animals need
trainers, people need instruction and education. If someone came to you for coaching
then they must believe they don't have all the answers. If they think they do
then they are wasting your and their time. Take time to educate those clients
on why they are performing certain activites and methods and how those things
are going to get them to their goals. Usually people tell me what their goals
are, but their plan in which to get there is very far off.

2. I completely agree with Coach Sonnon. Most athletes need coordination and
reactive ability of the neck. Dr. Mel Siff stated in his book, Facts &
Fallacies of Fitness, how bigger and stronger does not really mean less likely to be
injured. The reasoning is most injuries do not occur because you don't possess
strength, but your ability to absorb and retranslate force is poor. Just
something to try to expalin to these football players. More times than not,
athletes do things out of tradition rather than science.

Good luck!
Josh Henkin, CSCS
www.aaptraining.net