< F6 Exercises - Iron Neck
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    | 6 Foundational Movements 

    Seamlessly transition through 3 progressive phases of Iron Neck's foundational exercises to build neck strength, mobility, and improve your posture. No matter your Iron Neck training goals, the F6 program is designed to establish proper form and technique while reinforcing sound movement patterns in multiple planes of motion. These exercises will help correct for muscle instabilities and engage the muscle groups responsible for proper posture and rotational movements.

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    Phase 1 Exercises 

    Posture & Stability

    • 360 Spin

    Focus on keeping the Iron Neck ring, resistance band, and anchor in alignment while maintaining perfect posture; slowly pirouette with both feet to take a full spin and view of the room, both clockwise and counter-clockwise directions.

    • Look Left & Look Right

    Keep the chin and eyes level parallel to the floor while you rotate at the neck, left & right. Make sure to keep the shoulders relaxed and steady; this exercise is designed to focus on mobility in the neck specifically.

    Phase 2 Exercises 

    Controlled Movement Patterns

    • Protraction & Retraction

    Begin by looking at the anchor point and backing away slowly until tension is appropriate. The exercise initiates by pulling the nose away from the anchor point, shortening the back of the neck and concentrically engaging the posterior chain, then we reach forward with the nose, eccentrically stretching the neck, thoracic and posterior chain. Turn around 180 degrees to reverse the muscular actions.

    • Locked Neck Body Turns

    With this exercise, you're moving the pivot joint from the neck to the waist. The neck and spine stay in a fixed, neutral position as you twist at the hips, creating anti-rotational engagement from head to toes. Keep the IN in line with the anchor point and rotate to a full & controlled ROM left and right, do this facing all 4 cardinal directions relative to the anchor point.

    Phase 3 Exercises 

    MULTI-PLANAR MOVEMENTS

    • Diagonals

    Facing away from the anchor point, begin by tilting your left ear toward your left shoulder to create a 45 degree angle with the Iron Neck ring (keep shoulders square). Next, draw an imaginary line with your nose down to your left shoulder, then across the midline as if you are catching a pass over your right shoulder. Do this both directions, then turn around and repeat facing the anchor point. This combines cervical rotation & extension in the sagittal plane

    • Figure Eights

    Keep the chin and eyes level parallel to the floor while you rotate at the neck, left & right. This is the most challenging foundational movement as it requires strength & coordination in several planes of motion in order to demonstrate control. The easiest way to learn this exercise is to try to draw a sideways figure eight or infinite sign with your nose (think: Stevie Wonder playing the piano). Try doing this exercise in both directions, first facing toward the anchor point, then away. Be sure to keep your head retracted throughout this movement so we aren't reinforcing forward head posture. Be sure to keep the shoulders relaxed and steady; this exercise is designed to focus on mobility in the neck specifically.