Neck Exercises to Prevent Concussions
Author: Fiona Wisehart
Background
There is a growing body of evidence that suggests that neck strength can prevent and/or reduce the severity of concussions [1][2]. Programs have been implemented in the National Football League (NFL), Major League Baseball (MLB), and National Soccer League (NSL).
Concussions are caused by the movement of the brain within the skull. It is theorized that stronger neck muscles are able to reduce that movement and thereby reduce the severity of concussions or prevent them entirely. One study found that for “every one pound increase in neck strength, odds of concussion decreased by 5%.” [1]
Our Recommendation & Anecdotal Evidence
Some of these exercises were implemented at RPI Quidditch practices. We chose to use exercises that doubled as stretches and added to warm-up and cool down stretches at every practice and tournament. Prior to this, the team had 1-2 concussions a season. After these exercises were implemented, there were 0.
I would recommend selecting 3-5 to be implemented at practice and doing a more complete neck workout at the gym.
Exercises
These exercises are from the following sources:
https://www.stack.com/a/how-a-strong-neck-can-prevent-concussions/
https://www.spine-health.com/conditions/neck-pain/neck-strengthening-exercises
Looking Up and Down (Extension and Flexion)
This exercise helps strengthen the muscles that pull the head back into alignment over the shoulders (upper thoracic extensors) and also stretches the scalene and suboccipital muscles.
Look up and extend neck so tip of nose is pointed at ceiling
Look down so chin touches middle of collarbone
This is 1 rep
Sets/Reps: 1×10-15
Side-to-Side Bends (Lateral Flexion)
Flex neck to side and bring ear as close as possible to shoulder
Return to center; perform rep on opposite side
This is 1 rep
Sets/Reps: 1×10-15 each side
Side-to-Side Rotation (Lateral Rotation)
Gently turn neck so chin is over shoulder
Keep neck and shoulders upright throughout movement
Return to center; perform rep on opposite side
Repeat in alternating fashion, this is 1 rep
Sets/Reps: 1×10-15 each side
Prone Cobra
The prone cobra is a more advanced exercise that strengthens the muscles of the shoulder girdle as well as the neck and upper back. This exercise is done lying on the floor face down and uses gravity as resistance in the strengthening process.
Lying face down, place the forehead on a rolled up hand towel for comfort
Place the arms at the side, palms down on the floor
Place the tongue on the roof of the mouth (this helps stabilize the muscles in the front of the neck to assist in strengthening)
Pinch the shoulder blades together and lift the hands off the floor
Roll the elbows in, palms out and thumbs up
Gently lift the forehead about an inch off the towel keeping the eyes looking straight at the floor (do not tip the head back and look forward)
Hold the position for 10 seconds
This is 1 rep
Sets/Reps: 1×10
Wall Presses
Stand with back and head against wall with shoulders pulled back
Press back of head against wall; hold for one second
Relax head
This is 1 rep
Sets/Reps: 1×10
Back Burn
The Back Burn exercise is similar to the Wall Presses and helps to strengthen the back muscles and open up tight chest muscles. This exercise is done standing with the back against a large flat wall and the feet about 4 inches out from the bottom of the wall.
Assume the same position as the chin tuck exercise with the back of the head against the wall
Try to flatten the lower back against the wall
Place the elbows, forearms and the backs of the hands and fingers on the wall with wrists about shoulder height
Keeping the arms, hands, head and fingers all touching the wall as best possible, slowly slide the hands up above the head and slowly back down
This is 1 rep
Sets/Reps: 1×10
Once you are comfortable performing range of motion exercises with no load, gentle manual isometric resistance (provided by a partner) can be introduced.
Manual Isometric Neck Extension
Sit in chair with partner’s hand wrapped in towel on back of your head
Look up and slowly extend neck so tip of nose is pointed at ceiling while partner provides light resistance
Hold for 15 seconds
Sets/Time: 1×10
Manual Isometric Neck Flexion
Sit in chair with partner’s hand wrapped in towel on your forehead
Flex neck so chin touches middle of collarbone while partner provides light resistance
Hold for 15 seconds
Sets/Time: 1×10
Lateral Isometric Neck Flexion
Sit in chair with partner’s hand wrapped in towel on side of head just above your ear
Flex neck to side and bring ear as close as possible to shoulder while partner provides light resistance
Hold for 15 seconds
Perform set on opposite side
Sets/Time: 1×10
Banded Look-Aways (Neck Rotation)
Drape hand towel over lightly tensioned resistance band
Secure band to power rack slightly above eye level
Loop resistance band around forehead and sit on chair facing away from rack; keep slack in band
Gently rotate neck so chin is over shoulder
Return to center and perform on opposite site
Repeat for specified reps
Sets/Reps: 1×10 each side
Single-Arm Dumbbell Shrug
Hold dumbbell at side with palm facing in
Keeping arm straight, shrug shoulder toward ear
Lower shoulder to start position and repeat for specified reps
Perform set on opposite shoulder
Sets/Reps: 2-3×10-15 each side