Build powerful neck muscles with a head harness and weight plates. These are advanced exercises that should be used by intermediate and advanced level trainees. Begin with manual cervical spine strengthening exercises, gradually increase the intensity with banded cervical spine strengthening exercises then advance to neck strengthening exercises with a head harness and weight plates. Develop a powerful neck by strengthening the cervical paraspinals, deep cervical flexors, trapezius, levator scapula, scalenes and sternocleidomastoids. The cervical spine is medical name for the neck. Perform all exercises through a symptom free range of motion. Control the eccentric phase of the motion and move in a slow and controlled manner. Never execute an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and find a viable substitute. Increase intensity in small gradual calculated increments.
Resisted Cervical Extension with Weight Plate
Kneel in good posture. Keep thoracic spine straight through entire exercise.
Weight plate secured to chain. Weight plate in front of body.
Chain secured to both sides of neck harness.
Flex neck as far as possible through a pain free range of motion. This is the starting position.
Extend neck as far as possible through a pain free range of motion.
Slowly return to starting position by controlling the eccentric motion.
Move in a slow and controlled manner through a pain free range of motion.
Build to fifteen reps.
Resisted Cervical Flexion with Weight Plate
Kneel in good posture. Keep thoracic spine straight through entire exercise.
Weight plate secured to chain. Weight plate in back of body.
Chain secured to both sides of neck harness.
Extend neck as far as possible through a pain free range of motion. This is the starting position.
Flex neck as far as possible through a pain free range of motion.
Slowly return to starting position by controlling the eccentric motion.
Move in a slow and controlled manner through a pain free range of motion.
Build to fifteen reps.
Resisted Cervical Lateral Flexion with Weight Plate
Side-lying. Shoulder, neck and head off top of table or bench
Chain secured to front and back of neck harness.
Weight plate secured to chain. Weight plate on floor directly below head or hanging free off top of table.
Laterally flex neck toward lower shoulder as far as possible through a symptom free range of motion. This is the starting position.
Laterally flex neck toward upper shoulder as far as possible through a symptom free range of motion.
Slowly return to starting position by controlling the eccentric motion.
Move in a slow and controlled manner through a symptom free range of motion.
Repeat on opposite side.
Build to fifteen reps.
Build neck power to enhance athletic performance and prevent injuries. Strengthen the neck muscles to correct poor upper body posture known as upper cross syndrome. Improve cervical spine strength to reduce the potential of acquiring the following conditions and to rehabilitate the following conditions: Cervical sprain/strains, cervical disc herniations, burners/stingers, cervical radiculopathies, concussion and post-concussion syndrome.
References
Effect of Assistive Device for Neck Retraction (ANR) on Neck Muscles during Neck Retraction Exercise https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3804973/
Cervical Spondylosis https://www.ncbi.nlm.nih.gov/books/NBK551557/
The Best Exercises for A Thicker, Stronger Neck https://fitnessvolt.com/best-neck-exercises/
Effect of Neck Muscle Strength and Anticipatory Cervical Muscle Activation on the Kinematic Response of the Head to Impulsive Loads https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4344320/
Potential Role of the Cervical Spine in Sports-Related Concussion: Clinical Perspectives and Considerations for Risk Reduction https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7102493/
Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
Web Site: http://www.championshipchiropractic.com/
Blog: https://www.championshipchiropractic.com/wordpress/
Twitter: https://twitter.com/drdozellodc
Facebook: https://www.facebook.com/Championship-Chiropractic-280141628688300/
LinkedIn: https://www.linkedin.com/in/dr-donald-a-ozello-dc-716b3233
YouTube: https://www.youtube.com/user/drdozellodc/videos
“Running: Maximize Performance & Minimize Injuries” https://www.amazon.com/Running-Performance-Chiropractors-Minimizing-Potential/dp/1493618741