Why your neck should be part of your strength training routine

Neck Prehab for Contact Sports: Strengthening and Protecting Your Vital Asset

Contact sports demand physicality, agility, and strength from athletes. While much emphasis is placed on building strong muscles and enhancing cardiovascular endurance, one crucial area often overlooked is the neck. The neck plays a vital role in supporting the head and spine, and having a weak neck makes you more prone to neck injuries and concussion. Neck pre-habilitation, a proactive approach to prevent injuries, is essential for athletes participating in contact sports. Let’s explore the importance of neck prehab and provide effective exercises to strengthen and protect this crucial asset.

Why Neck Prehab Matters:

1. Reducing the Risk of Concussions: A strong neck can help absorb and dissipate the impact forces that can lead to concussions. Strengthening the neck muscles can act as a shock absorber, minimizing the risk and severity of head injuries.

2. Preventing Whiplash Injuries: Contact sports involve sudden changes in direction and collisions, which can cause the neck to snap back and forth rapidly, resulting in whiplash. A well-conditioned neck can better withstand these forces and reduce the likelihood of whiplash.

3. Enhancing Stability and Posture: The neck is responsible for maintaining stable head positioning during movements. A strong neck not only improves overall posture but also provides better stability and control, reducing the risk of injury during physical contact.

Effective Neck Prehab Exercises:

1. Isometric Neck Holds: Sit or stand upright with your shoulders relaxed. First, perform a chin tuck like you are trying to make a double chin. Hold for 10 seconds, then relax and repeat. Next, place your hand against the side of your head and pressing against it. Then, repeat the same process to each side with a rotational motion. Perform 3 sets of 10-15 seconds for each direction.

2. Neck Resistance Band Exercises: Attach a resistance band to a stationary object at shoulder height. Stand facing away from the anchor point, and loop the band around your forehead. Push your forehead forward against the band's resistance while keeping your neck muscles engaged. Perform 3 sets of 10-15 repetitions.

3. Neck Flexion and Extension: Lie down on a mat. Slowly lift your head toward your chest, engaging your neck muscles. Hold for a moment, then slowly lower your head back to the starting position. For extension, lay on your stomach and lift your head upward. Aim for 3 sets of 10-15 repetitions for both exercises.

4. Planks with Chin Tucks: Get into a plank position on either your hands or your elbows. Think about pushing your shoulders away from the ground, then tuck your chin like you are trying to make a double chin. Aim to hold this pose for 20 seconds. Repeat 3-4 times.

Remember, gradual progression is key when implementing neck prehab exercises. Start with lighter resistance or shorter durations and gradually increase as you become more comfortable and stronger. Always prioritize proper form and listen to your body to avoid overuse or injury.

Neck prehab is a critical component of overall athletic conditioning, particularly for athletes involved in contact sports. By incorporating specific exercises to strengthen and protect the neck, athletes can reduce the risk of concussions, whiplash, and other neck-related injuries. Make neck prehab an essential part of your training routine to enhance stability, improve posture, and safeguard your brain and spinal cord. Remember, a strong neck contributes to a safer and more resilient athletic performance. Stay proactive, stay protected! If you have any questions, feel free to email me at stephanie@venturedpt.com