What do you think of training for football, soccer, basketball, or lacrosse? Most likely it consists of some form of agility drills, workout routine, or technique practice, all of which are valid and key components to a well-rounded program. But while most people are focused on improving their 40-yard dash time, bench press, or vertical jump, there is a specific region of the body that often gets overlooked, the neck.

The Neck Anatomy

Before we dive into the logistics of neck training, it may be helpful to look at the relevant anatomy first. There are seven cervical vertebrae (aka neck bones) that account for different degrees of movement throughout the cervical spine. For example, nearly 50% of your ability to look to the left and right comes from the upper cervical spine. The joint mechanics of the remaining vertebrae allow the neck to move more than any other region of the spinal column. But with the increasing mobility potential of the cervical region comes an increased demand for muscular control. In fact, roughly 80 percent of the stability of the cervical spine comes through the neck musculature. Learning how to appropriately engage these neck muscles not only improves athletic performance, but can reduce the risk of injury in contact sports as well.

The Neck’s Role

From an athletic performance standpoint, the neck’s role is pretty simple; it allows us to move our head. But if you take this one step further, it means the neck allows for us to control our eyes. Whether trying to catch a pass or go up for a header, gaze stability (aka your ability to keep your eyes focused on an object while the head is moving) serves as the foundation for hand-eye coordination. Long story short, if you can’t control your head then you definitely won’t be able to control your eyes, and you most likely will see this impact your ability to perform on game day.

Neck Injuries

From an injury perspective, multiple studies have looked at the correlation between neck strength and concussions. Rutgers School of Health Professions published a study in 2019 that showed improving an athlete’s neck strength may decrease the risk of head and neck injuries. Collins et al’s research found that for every 1-pound increase in neck strength, there was a 5 percent decrease in the risk of concussion. In contrast, Eckner et al. found that individuals with stronger necks and better activation had greater control over unanticipated impacts. What’s the takeaway? Investing time into training your neck may be one of your “insurance policies” to help keep you on the field this season.

So how exactly should you train the neck? Well, there are several different philosophies to take into consideration. One would involve “indirect” strengthening for the neck musculature. These are often exercises that are commonly being performed at the gym, but with a little extra focus, can result in improved muscular strength and endurance.

Included in this exercise routine would be the following:

• Shrugs
• Upright Rows
• Bent-Over Dumbbell Row
• Lateral Raises

One key thing to focus on during these exercises is the head and neck position. With these upper body lifts, people often go into a forward head posture (called cervical protraction). Imagine taking a 10-pound bowling ball (which is approximately the head’s weight) and holding it out in front of you. This will cause some significantly increased muscle strain, and routine because this may inadvertently be overusing the neck musculature.

Another philosophy would involve “direct” neck training. This would include specific. Targeted exercises focused on providing resistance to the neck. There are three primary types within this category: static holds, manual resistance, and external resistance.

From a static hold standpoint, the following would be ways to target the cervical flexors, extensors, and lateral musculature:

All of these can be progressed by increasing the duration of hold, but a good rule of thumb is holding each for a full inhale and exhale initially before resetting.

Regarding manual resistance, this could either be applied via a partner or by yourself. One benefit of this type of direct neck training is you can modify the amount of load being applied (whereas with gravity the resistance remains constant).

You can progress the difficulty of these exercises by increasing the duration of the hold, providing more resistance, or providing resistance through a range of motion.

The final type of direct neck training requires the use of external resistance. One of the downfalls of the previous two types of neck exercises is that they are predominately isometric in nature. When we think of how the neck is utilized during competition, there are often elements of acceleration or deceleration through a range of motion. With the use of external resistance (like in the following videos) you can train the neck more dynamically (and possibly more functionally):

Regardless of what type of training you choose to do, incorporating some time and attention to your neck training will go a long way this upcoming season!

Read More

• Tips for Relieving a Stiff Neck
• Why Neck Training is a Must For Every Athlete—Not Just Football Players
• Why Neck Strength Training is Becoming a Workout Requirement