Persevere, there is no rush! One day at a time things will go in the right direction I'm sure
Bodyweight Geoff Neupert P3 protocol
- Thread starter Gypsyplumber
- Start date
This is VERY common.
Remember, our necks have muscles in them too. It's just most of us never really use them. It may take awhile, but you'll get there.
GovernorSilver
Level 6 Valued Member
I struggled with neck fatigue as well.
I just did how ever many reps of nods and rotations that I could, and did not force myself into failure or anything like that.
I didn't pay attention to how many weeks had elapsed since I started P3 training, but eventually the day came that I did 20 nods and 20 rotations comfortably - no soreness or anything.
I just did how ever many reps of nods and rotations that I could, and did not force myself into failure or anything like that.
I didn't pay attention to how many weeks had elapsed since I started P3 training, but eventually the day came that I did 20 nods and 20 rotations comfortably - no soreness or anything.
guardian7
Level 6 Valued Member
Yeah, I am trying to ignore the progressions and just think of it as a daily health routine like brushing my teeth as Geoff says.
HarryBergers
Level 6 Valued Member
Is this what's known as the "sore joint solution" now? If so, dang thing made my knee pain of over a decade vanish.
North
Level 6 Valued Member
I think so
@HarryBergers,
Yes, it's what "drives" SJS.
And that's amazing to hear!
I appreciate you sharing your results.
Yes, it's what "drives" SJS.
And that's amazing to hear!
I appreciate you sharing your results.
HarryBergers
Level 6 Valued Member
Did I mention my lower back pain went away, too?
Once I started working in the diaphragmatic resistance breathing everything started feeling great!
GovernorSilver
Level 6 Valued Member
I tweaked my back a month ago doing seated row. Luckily the pain subsided after a week, otherwise, I would have done my due diligence and went to physical therapy.
Once I overcame the fear of squatting down and lying down (the getting up from lying down was the painful part) P3 took over from cat-cow and press-into-backbend as my back rehab routine. Worked up to 30-rep sets of dead bug for good measure.
Once I overcame the fear of squatting down and lying down (the getting up from lying down was the painful part) P3 took over from cat-cow and press-into-backbend as my back rehab routine. Worked up to 30-rep sets of dead bug for good measure.
BillSteamshovel
Level 6 Valued Member
Think I saw a note in the manual or a mention in one of the videos regarding a tip for breathing whilst doing the deadbugs but cannot find it.
Anybody give me a hint where to look ? Might have been somewhere in this thread.
Might not be important if the following is correct ........ Is it as simple as breathe out on the lowering and breath in on the raising or were there more detailed instructions.
Anybody give me a hint where to look ? Might have been somewhere in this thread.
Might not be important if the following is correct ........ Is it as simple as breathe out on the lowering and breath in on the raising or were there more detailed instructions.
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North
Level 6 Valued Member
I believe he says to take a slight sniff in at the top before lowering your arm/leg. Pretty sure it’s in the phase 1 videos he discusses it.
guardian7
Level 6 Valued Member
Neck cracking
Is increased neck cracking a good sign in P3 phase 1 for those who find the head nods surprisingly challenging? I have read that gentle cracking of joints is not a problem if there is no pain and may help with mobility and relieve tenseness. but should not be done too frequently as it could contribute to arthritis.
I seem to be able to crack my neck more after foam rolling or even just gentle stretching like leaning back. It feels good. Hoping it is indicative of greater neck mobility.
Anyone else notice this from P3 phrase 1, level 1? I figure those onto phase 2 have established improved head control.
Also, front to back nods much more difficult than side to side nods. This seems to indicate forward head posture I assume or is it just normal?
Is increased neck cracking a good sign in P3 phase 1 for those who find the head nods surprisingly challenging? I have read that gentle cracking of joints is not a problem if there is no pain and may help with mobility and relieve tenseness. but should not be done too frequently as it could contribute to arthritis.
I seem to be able to crack my neck more after foam rolling or even just gentle stretching like leaning back. It feels good. Hoping it is indicative of greater neck mobility.
Anyone else notice this from P3 phrase 1, level 1? I figure those onto phase 2 have established improved head control.
Also, front to back nods much more difficult than side to side nods. This seems to indicate forward head posture I assume or is it just normal?
Training for Life
Level 6 Valued Member
I have a bit of cracking too, especially during head nods. Not sure what to think of it.
dc
Level 7 Valued Member
I’ve had this sort of cracking in my neck, back & pretty much every other joint in my body for years. My philosophy is if it doesn’t hurt or make mobility worse post cracking then I ignore it.
@guardian7,
"Cracking," and the "crunchies," also called, crepitus, in the neck is common for most people.
It's thought to be air bubbles in the joints either forming or being released.
And for many, if not most, it gets better / disappears over time, as long as you keep your neck mobile. Stop, and the noise returns.
Hope that helps.
"Cracking," and the "crunchies," also called, crepitus, in the neck is common for most people.
It's thought to be air bubbles in the joints either forming or being released.
And for many, if not most, it gets better / disappears over time, as long as you keep your neck mobile. Stop, and the noise returns.
Hope that helps.
Training for Life
Level 6 Valued Member
Sorry if this already has been asked before, but am I supposed to reach 30 reps on the highest level of each position, apart from side lying, before moving to phase 2?
GovernorSilver
Level 6 Valued Member
That is my understanding, except the Egg Roll and Half Upper Body Roll - you only need to get to 15 reps per side on those.
I am finally closing in on advancing to Level 3 of Side Lying. I'm doing 30 reps each of the head nod and the side-to-side neck rotation in Level 2. 25 breaths is my current limit for diaphragmatic breathing.
Decoupling my breathing from the neck movements has helped. I tired more quickly when I breathed on every rotation.
I do 30 reps for everything for simplicity sake and I enjoy the rolls and they feel good! Geoff mentions you can do this in the program.
Persevere with the side lying! For me it was the most challenging position in the whole program and took me a long time to hit the goals! Definitely worth it though!