Neck Strengthening exercises are the main focus of the neck strength protocol. For every one pound increase in neck strength, there is a 5% decrease risk for sustaining a mild TBI (Collins et al., 2014). The following exercises are designed to improve neck strength in order to resist force during ground impact.
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Recommended Exercises should be completed three times per week
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Exercise Sets and Repetitions
[4 sets x 15 reps]
NECK STRENGTH
Elastic Band retraction
Lie on the floor in a plank position with your knees and elbows/forearms in contact with the floor.
Next, with an elastic band around your head and holding the ends, retract your head against the elastic band as shown. Return to a protracted head position and repeat. Maintain the plank position the entire time.
elastic band retraction with plank
Lie on the floor in a plank position with your toes and elbows/forearms in contact with the floor.
Next, with an elastic band around your head and holding the ends, retract your head against the elastic band as shown. Return to a protracted head position and repeat. Maintain the plank position the entire time.
standing retraction
With an elastic band attached to your head, draw your head back into a chin tuck position as shown.
Lateral Flexion
With an elastic band attached to your head, tilt your head to the side.
Upper Trap Stretch
Begin by retracting your head back into a chin tuck position. Next, flex your head forward and downward pointing your chin to your chest.
Levator Scap Stretch
Place the arm on the affected side behind your back and use your other hand to draw your head downward and towards the opposite side.
You should be looking towards your opposite pocket of the affected side.