February Fitness Challenge

Daily fitness challenge for the month of February focused on neck mobility and strength.

Daily Challenge

As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily challenge each month.

The intent of these daily challenges is to create productive habits and induce both mental and physical adaptations. The at-home exercise is never more than ten minutes - often less. Short, achievable tasks provide an opportunity to still earn the day when your plans get disrupted.

Consistency will always produce better and more lasting results than intermittent intensity.

Anyone can find a few minutes a day to do something beneficial for themselves.

That’s all you need to begin seeing progress.

The Specific Adaptation to Imposed Demands (SAID) Principle is an exercise physiology concept that demonstrates the more you do anything, the better you get at that specific thing.

The body’s ability to physiologically adapt and optimize performance based on what we consistently put it through is amazing. Even more impressive is the mind’s plasticity in response to stress.

Machine learning for humans.

Fitness serves as a vehicle for resilience training, with the physical benefits secondary to the mental skills developed.

Showing up daily isn’t easy but it’s how lasting change is formed.

Enhance resilience by consistently embracing self-created challenges.

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February Daily Challenge: Neck Enhancer

A strong body enhances the mind.

A healthy mind commands a capable body.

Both are connected through the often neglected region known as the neck. Critical nerve pathways innervate while the carotid and vertebral arteries provide blood supply through this essential region.

Anyone serious about performance and longevity would be wise to routinely maintain and enhance function of the neck.

A strong and flexible neck enhances:

• Movement efficiency

• Physical adaptability

• Posture

• Balance

• Mental and physical endurance

• Injury and pain prevention

Stacked skill development opportunity for functional fitness and developing the skill that is resilience.

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Neck Enhancer:

• 10 head circles clockwise

• 10 head circles counterclockwise

• 25 chin tucks/thrusts

• 25 head turns

• 25 head nods

• 25 head tilts

Slow, controlled movements throughout. Focus on moving only the neck while keeping the rest of your body still. Keep mobility within your current range of motion for each movement.

Unmodified - complete in the supine and table top positions.

Modified - complete in the sitting or standing position.

Advanced - complete in the supine, table top, and side lying positions.

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Technique & Modifications

* Watch videos for technical demonstration and discussion. The written steps can help add detail to the micro-movements as needed *

Head Circles

• Drop chin to chest to look down toward your hips.

• Rotate your head toward one shoulder and then all the way back so your chin is extended away from your chest as you look up.

• Continue rotating your head to the opposite shoulder and then back to the starting position for one rep.

Chin Tucks/Thrusts

• Start with neck completely aligned with the spine.

• Pull your chin in gently while continuing to look straight ahead.

• Once you can’t pull your chin in any more, extend your chin out past the starting position as far as you can.

• Return to the starting position for one rep.

• Keep head and neck straight with shoulders at rest throughout movement.

Head Turns

• Start with neck completely aligned with the spine.

• Turn your head toward one shoulder as far as you comfortably can.

• Once you reach the limits of your range of motion, turn the head toward the opposite shoulder in the same manner.

• Return to the starting position for one rep.

• Keep head upright and shoulders at rest for this movement. Focus only on turning of the neck horizontally as if you are nonverbally saying “no” in a controlled, exaggerated manner.

Head Nods

• Start with neck completely aligned with the spine.

• Look down attempting to touch your chin to your chest.

• Once you reach the limits of your range of motion, look all the way up extending your chin away from your chest.

• Return to the starting position for one rep.

• Only move head in the vertical plane for this movement as if you are nonverbally saying “yes” in a controlled, exaggerated manner.

Head Tilts

• Start with neck completely aligned with the spine.

• Tilt the head toward one shoulder as if trying to touch your ear to your shoulder.

• Once you reach the limits of your range of motion, tilt the head toward the opposite shoulder in the same manner.

• Return to the starting position for one rep.

• Only tilt the head in the horizontal plane for this movement while keeping the shoulders down and at rest.

For all movements:

• Keep shoulders relaxed and down so movements focus solely on the neck

• Slow, controlled reps - avoid whipping the head in any direction

• Keep range of motion for each movement within your comfort zone

• Modify or discontinue if you feel cervical pain

• Focus on maintaining slight engagement in your core/trunk muscles

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Position Descriptions

Supine position - Lay flat on your back with head raised slightly off the floor. Keep shoulders flat and throughout movements.

Table top position - While facing the floor, place your hands and knees on the floor directly under your shoulders and hips respectively. Keep neck aligned with the spine in starting position. Keep shoulders down throughout movements

Side lying position - Lay on the floor on your side. Keep neck aligned with the spine in starting position. Keep shoulders down throughout movements.

Sitting position - Sit upright without using back support. Avoid slouching or leaning back. Slightly engage the abdominal and back muscles. Keep shoulders down throughout movements.

Standing position - Stand upright with feet shoulder width apart. Slightly engage the abdominal and back muscles. Keep shoulders down throughout movements.

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Progression Guide

For beginners:

• Complete in the standing or sitting position

• Decrease rep count

• Decrease range of motion

• Start with modifications and progressively increase difficulty as you become comfortable

For intermediate/advanced:

• If you can do the unmodified neck enhancer in the supine and table top position, complete in each side lying position as well (takes less than ten minutes if able to do unbroken)

• Complete slower reps with full range of motion

• Hold each position at the limits of your range of motion for two seconds for each rep

• Increase rep count

As always, compete with yourself yesterday.

Quality of movement is more important than quantity of repetitions. Become comfortable with the technique first, then increase your volume.

If you can’t do it slow, you can’t do it fast.

Show up and do your best.

Battle your internal resistance and get that small win.

Everything feels easier when you occasionally make things a little harder on purpose.

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Never Neglect the Neck

The neck facilitates crucial nerve and blood supply between the brain and body - it is the essential bridge for our function. A neglected neck will eventually compromise performance, health, and enjoyment of what life has to offer.

Full range of motion and strength in the neck allows one to accomplish a variety of tasks safely, efficiently, and effectively over time.

Start at a manageable level based on your experience and proficiency with each movement. Even if you do this workout for the entire month with modifications, you will still cause multiple adaptations in your neck to enhance performance, decrease injury risk, and improve your life.

This workout, especially when done in the supine and table top positions, will comprehensively train your neck with just body weight.

Stacking valuable inputs in training adds quality to the limited quantity of time we have throughout the day.

The primary purpose of all of this - resilience development physically, mentally, and spiritually.

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Get Ready

I’m posting this a day early so everyone, including my international friends, can prepare to start strong on day one at their own skill and comfort level.

Track your times and modifications only to set a goal for the following day. The outcome doesn’t matter as long as you show up and put out.

Consistent effort leads to improved performance over time.

How will you respond when you don’t feel like it?

These are the days that matter most.

These are the days that change you.

These are the moments you see what you’re made of.

This is how resilient mental states are developed.

Embrace the challenge of discipline to optimize the skill of resilience.

Deliberate discomfort daily can lead to improved comfort elsewhere forever.

By the end of February, if you consistently complete this challenge regardless of modifications, your neck strength, range of motion, and health will all be improved.

Use a brief fitness routine to insert control and success into every day.

Self-care through self-challenge.

A few minutes a day can change your life.

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*Special Offer*

Join our community and earn a 15-min phone call with me to discuss your fitness or life goals:

• Complete the challenge for more than half the month.

• Bonus giveaway for anyone who completes it every day.

In our community chat, we’ll hold each other accountable by posting a ✅ after completing each day’s challenge. Timing and modifications don’t matter—just show up and do your best.

To claim your 15-min call, share your story at the end of February:

Share a reflection on your progress (either in the community chat or privately with me) and then I’ll confirm your ✅ count.

Join our community, and let’s improve together.

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Disclaimer:

The content provided is intended for general knowledge and informational purposes only and is not a replacement for medical advice. Always consult with a qualified healthcare professional prior to making any decisions or changes relating to your health. Kyle Shepard is not responsible for any adverse effects resulting from the use of information in this publication.