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Neck Strengthening Exercises

Posted 8 months ago - by Frank Baumholtz

The cervical musculature is a neglected region in most strength and conditioning programs. With the recent attention being placed on concussions managment protocols, a well rounded strength and conditioning program is essential. Although concussions cannot be totally prevented, there are steps that need to be implemented into covering all of the bases. Below are 3 exercises we implement into our overall S & C Program to address the neck musculature.

*Contact and get approval from your physician before trying any of these exercises.

Static Stability Ball Holds

Equipment Needed: Stability Ball

Anterior:

Posterior:

Lateral:

  • Hold each position for 10-30 seconds
  • Maintain proper posture and keep the shoulders and chin packed
  • Breathing should be controlled. In through the nose and out through the mouth filling the belly then the chest with air.

Shoulder Shrugs

Equipment Needed: Dumbbells

Start:

Elevate:

  • Maintain proper posture and keep the shoulders and chin packed.
  • In one smooth motion, breath in and elevate the shoulders. Hold for a count at the top and return to the starting position. Refrain from rolling the shoulders forward or backwards.
  • 3 sets of 8-12 repetitions

Farmer Carry

Equipment Needed: Weight Plates

  • Maintain proper posture and keep the shoulders and chin packed
  • Hold the top rim of the weight plates and walk under control with normal gait (Dumbbells or Kettlebells may be used)
  • Walk using a normal gait
  • Begin with 20-30 feet and increase as tolerated
  • Weight selection should put traction in the arms, but not too heavy as to cause the weights to drop out of the hands.

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