“Protect Ya Neck” isn’t just a Wu-Tang anthem—it’s every grappler’s daily reality. In this episode of Pain, Performance & Porrada, Dr. Nick explains why the cervical spine is the most abused (and least-trained) link in Jiu-Jitsu. He breaks down essential ranges of motion (flexion, extension, rotation, side-bend, and the two “quadrants”), shows how under-preparation—not freak accidents—causes most neck injuries, and demos the new Iron Neck 3.0 to illustrate how athletes can build strength through every angle they fight from. Whether you’ve been cranked in a guillotine, stacked in guard, or just woke up with tingling down your arm, this episode gives you a blueprint for mobility + bulletproofing so you can roll hard without fearing nerve pain or herniated discs.

Top 3 Takeaways

Mobility First, Strength Second

• Own full pain-free flexion, extension, rotation, and side-bend before loading the neck; lacking any slice of that range sets you up for chronic issues.

Train the “Worst-Case” Positions

• Stack-pass and shoulder-pressure scenarios load the neck far beyond everyday life. Practicing isometrics and resisted movement in those exact angles is the secret to resilience.

Tools Help—Principles Matter

• Devices like the Iron Neck let you add progressive, 360° resistance—but bands, plates, or manual drills work too if you follow the same principles: large range, controlled tension, consistent practice.

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