Level One Neck Strengthening to Lessen the Chance of Concussion in Young Athletes

  1. Isometric Neck Exercises:
  • Isometric exercises involve contracting the muscles without any movement. Start with these exercises to build a foundation for neck strength.
  • Front Isometric Exercise: Place your palm on your forehead and push forward with your head, using your neck muscles to resist the force. Hold for 5-10 seconds and repeat for 8-10 repetitions.
  • Back Isometric Exercise: Place your palm on the back of your head and push backward with your head, resisting the force with your neck muscles. Hold for 5-10 seconds and repeat for 8-10 repetitions.
  1. Neck Flexion and Extension:
  • Sit on a bench or chair with your back straight and feet flat on the ground.
  • Neck Flexion Exercise: Place your hands on your forehead and gently push forward while resisting with your neck muscles. Hold for 5-10 seconds and repeat for 8-10 repetitions.
  • Neck Extension Exercise: Place your hands on the back of your head and push backward while resisting with your neck muscles. Hold for 5-10 seconds and repeat for 8-10 repetitions.
  1. Neck Lateral Flexion:
  • Sit in a comfortable position with your back straight and feet flat on the ground.
  • Lateral Flexion Exercise: Place one hand on the side of your head and gently push, tilting your head towards your shoulder while resisting with your neck muscles. Hold for 5-10 seconds and repeat on the other side. Aim for 8-10 repetitions on each side.
  1. Neck Rotation:
  • Sit with your back straight and feet flat on the ground.
  • Rotation Exercise: Place one hand on the side of your head and gently rotate your head towards that hand while resisting with your neck muscles. Hold for 5-10 seconds and repeat on the other side. Perform 8-10 repetitions on each side.
  1. Resistance Band Exercises:
  • Attach a resistance band to a sturdy anchor point or have a partner hold it.
  • Forward Resistance Exercise: Hold the other end of the band with your hand and place it against your forehead. Gently push forward against the resistance of the band using your neck muscles. Perform 8-10 repetitions.
  • Backward Resistance Exercise: Repeat the same exercise by placing the band against the back of your head and pushing backward. Perform 8-10 repetitions.

Gradually increase the intensity and resistance as the athletes progress. It’s important to ensure proper form and control during each exercise. Additionally, consult with a qualified strength and conditioning specialist or physical therapist to assess the athletes’ specific needs and provide appropriate guidance and progression for the training program.