Flexibility grrr...*^&$#$^%

[KnowFear]

As time marches on, and the old carcass gets more rickety, I find that it's getting to be a real challenge to get my head up and back far enough to shoot prone.

It didn't help that my stooopid horse bashed me into a fence post and cracked some ribs a few months back, but that's another story.

I thought about taking the horror-movie approach and hooking up a come-along to my head and to the ceiling, and ratcheting my head back into correct position.  But that's probably not a good idea

So, I am wondering if there are any exercises or stretches that you guys and gals do to keep things loose and limber in the neck/shoulder area. 

Suggestions?

[Barbie]

http://www.livestrong.com/article/100870-neck-flexibility-exercises/

[KnowFear]

Thank you Barbie - I looked at that website before, and the part that has me annoyed is: "The ability to look at the ceiling above is normal extension range. An acceptable measurement is 45 to 70 degrees."

On a good day, I can get to 45 degrees.  To see the ceiling above, I would have to lean back.  I have been doing those stretches for a couple of weeks now, and I am stuck at a max of 45 degrees, which makes it rough to shoot prone

[George Hacker]

KnowFear,

When I went to my first Project Appleseed shoot, I had a torn rotator cuff (on my trigger side shoulder) that made prone impossible for me.  So I opted to shoot sitting instead.  I shot all of my third and fourth sages sitting.  Develop a stable sitting position and you will do well if you can't shoot prone.

ShadowMan

[sgtrock]

Barbie

That is good info,,, I taught a friend of mine to be able to get in prone with these excercises after his cancer had fused his upper neck  vertebre, he wanted to shoot F Class again so I taught him how to do the excercises,, after about 4 weeks he was able to get back a range of motion where he would not black out in the prone position and he did very well,,, if you want something bad enough you will do anything it takes, and he became an Appleseeder as well, unfortunitly the cancer came back and took him away from us 15 Feb 13,,, Life is short just do it,,, Thank you keep up the good work.

sgtrock

[Caliper]

How low is your position?  The further back you can move your support hand, the higher your shoulders will be and need less flexibility in your neck.  If that doesn't work, develop your cross legged sitting, it is quite stable, just harder to adjust NPOA than prone. 

[Transform]

KnowFear, exercises and stretches mostly address muscle tension. Are you absolutely sure that this is the only issue you're currently facing? I would strongly urge you to discuss ANY neck mobility issues with a medical professional, to determine whether there might be skeletal problems limiting your mobility. Any sort of spinal injury is really not something to mess with, and an inability to look up at a 45 degree angle sure sounds skeletal to me.

[Audrey]

KnowFear, exercises and stretches mostly address muscle tension. Are you absolutely sure that this is the only issue you're currently facing? I would strongly urge you to discuss ANY neck mobility issues with a medical professional, to determine whether there might be skeletal problems limiting your mobility. Any sort of spinal injury is really not something to mess with, and an inability to look up at a 45 degree angle sure sounds skeletal to me.

This is a really important point! Also, all of us get sore to some degree. That's what ibuprofen is for, right?

[KnowFear]

ShadowMan and sgtrock - I like cross-legged sitting position - I 50'ed the AQT for patch on the sitting stage.  Lower back doesn't always love that position, but as said, that's what ibuprofen is for.

Transform - I am going to have to step up my interaction with Kaiser Health and stop accepting superficial exams - it probably is time to have them check for real medical issues, xray or whatever, if only to make sure.  Nothing really hurts all that much, but it's good to double check.

Caliper - I am having some luck with moving my support hand (support hook in my case - prosthesis) rearward.  I did notice that, as you said, everything shifts upward.  This actually works pretty well for the Marlin 60 with nice high-cheek Boyds stock.  I can shoot pretty stable prone and with a nice cheek weld, but that's right at my current limit of flexibility.

For the other guns (SKS and M1), I am finding that the stock is about an inch or 2 lower from the scope center-line than for the Marlin, and I sorta get an uncomfortable, and pretty unstable, Molar-weld at best.  I thought about getting some adjustable cheek pieces, but wanted to hear from everyone here first before just throwing a bunch of $$$ at the problem.

[ItsanSKS]

KF-
While we can give you 'generic' advice over the internet, in order to adequately diagnose and fix any position errors, we'd have to actually put eyes on the issue.  If you can have someone take a picture of your position, we *might* be able to offer some advice; it's worth a shot, right?

Better would be to find a local Appleseed instructor, who might just take time out of his or her busy schedule to help coach you into a better position prior to your next Appleseed event.   Such a request posted in your state board would probably receive a response.

-ItsanSKS

[Nero]

Better would be to find a local Appleseed instructor, who might just take time out of his or her busy schedule to help coach you into a better position prior to your next Appleseed event.   Such a request posted in your state board would probably receive a response.

-ItsanSKS

Now where would he find someone like that?       Bring the hardware out to my light rifle class, Dave, and we'll see what we can figure out.  They won't let us make the big dogs bark there, but no reason we can't debug positions.  (And have a show-and-tell for the kids...)

(For those not from around here, KnowFear hosted our recent IBC, and also built the sound system we use at Castro Valley.  We owe him a few.    )

[George Hacker]

(For those not from around here, KnowFear hosted our recent IBC, and also built the sound system we use at Castro Valley.  We owe him a few.    )

KnowFear,

Thank you for your help with Appleseed in California.  I hope you get things worked out.

ShadowMan

[edleit]

... I thought about getting some adjustable cheek pieces, but wanted to hear from everyone here first before just throwing a bunch of $$$ at the problem.

I fashioned a quick, inexpensive cheek piece for my 10/22 which has a set of high-rise mounts for scope I've got mounted. Used some closed-cell low density polyethylene packaging foam rescued from the cushioning material that one of the printers at work was shipped with. (You don't want to use polystyrene [styrofoam] because it breaks down too easily, and really makes a mess) The polyethylene is water, fungi, and mold resistant, carves very readily with a SHARP utility knife and can be secured in place with duct tape. Cover with either a scrap terry towel or wrap with athletic pre-wrap to keep the bare foam from irritating your face.

Just thought I'd throw that out, since budget is something I can appreciate.

Good luck!
Ed

[Charles McKinley]

I use "Pushing Yourself to Power"  by John Peterson.  It is an all body weight program that can be done anywhere.  He advises if it hurts, STOP!  You are your best feedback mechanism.

Have yourself check out to make sure that it isn't just Father Time catching up with you then start in on some exercises.  The important part is doing them when you don't hurt so the pian doesn't come back.  Much easier said than done.

[azmule]

I have the same issue - a lifetime of computer work has left me with the posture of Montgomery Burns, and my head just doesn't go back as far as most.  I put one of the wife's yoga balls at the foot of the bed and lay back across both so that my upper back is centered on the ball, and concentrate on relaxing and letting gravity stretch me back for about 10 minutes each evening, followed by some prone dry-fire.

[KnowFear]

Thanks all.  Lots of good ideas to pursue - and hope to see Nero at a shoot soon!


I also started taking careful measurements of scope axis to cheek height, handguard to scope axis height, etc...  A pattern is emerging (probably stuff you all already know, but it's new to me), and I feel one of my rare and equally boring, data-laden top-posts coming on