Re: Neck fatigue while prone
Aside from everything else already mentioned about the fit of your firearm, I have some suggestions.
All right, first I'm gonna get this out of the way. Next weekend I officially recieve my certification as a 200 hour Registered Yoga Teacher (RYT). I have been practicing for about 6 years, and have been teaching for about 2 years. I also lead a stretching group at work focusing on known problem areas for the guys in our shop. We mostly focus on neck, shoulders, back, and wrists, I work on the shop floor myself, I know where the aches and pains are from experience. In the classes I teach I work with people from collage age to grandparents, sedintary lifestyles to marathon runners.
If you have any injuries, like the guy above with the fused vertibre, you need to discuss this with your physician. Use your head, if it hurts, STOP. Find a comfortable "edge" to the sensation and back off. Work at about 70-80%.
A simple guidline to keep in mind is to lengthen before bending or rotating.
Some at home excersices to help with flexability, and range of motion...
Sit with your back erect, naval slightly drawn in toward the spine, this supports the lower back(lumbar region). Lift the crown of the head,keep the neck long. (Yeah, kinda like E.T. the Extra Terestrial).
Inhale- look upwards, keeping the back of the neck long. Visualize the rotation point as a point just below the ear lobes. (Touch your fingers to this point on each side with the elbows out and feel the movement if it helps)
Exhale- look down, maintain the length in the neck.
Repeat 3-5 times
Turn the head and look over the right shoulder, repeat the above motions while keeping the head turned. Don't forget to breathe. Inhale- look up, Exhale- look down. Repeat 3-5x
On the last exhale down rotate your chin across your chest and over the left shoulder, Inhale- look up, Exhale down repeat 3-5 times.
Simple movements like this help too warm the muscles and to get the synovial fluid moving through the joints.
Next reach your right hand behind your back to the left side of the body (if possible), forearm parralell with the floor, grasp your right hand with your left, interlace your fingers, draw your left elbow back. Now that you have bound the hand press your shoulders down away from your ears and tilt the head to the left side. Hold for 3-5 breaths. Allow your exhales to be slightly longer than your inhales. Count to yourself if you need too. "Inhale,2,3,4, - Exhale,2,3,4,5"
Repeat on the other side.
Look at the following link, follow it except do not press all the way up with your hands at first. Instead extend the sternum forward then activate the low back and lift the head and chest up, the elbows bent and at your sides, float your hands off of the floor, while maintaining the lift in the chest and head. Hold for 3-5 breath like you did above. Would like to add, Only look as far forward as the nose is off the floor. Our intent is to lengthen/strengthen the low back here, not crank the neck.
http://www.yogajournal.com/poses/471
By increasing the range of motion in the rest of the spine it will take some of the compression out of the neck.
Do these daily, flexibility does not come over night.
I had to do a "thesis" for my certification, My classmates did, "Yoga for Runners, or for stress, or whatever." Or about there "Chakras". I did "Yoga for Bullseye" and surprised myself at the similarities. If I don't catch to much shit maybe i'll post it.