NECK – EXERCISES
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TRAINING
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STRENGTH & MUSCLE MASS
STRENGTH PROGRAM
– Flexion, Extension, Lateral Flexion
Training protocol
RT group:
– dynamic neck strengthening exercises on the MCU (flexion, extension, right and left lateral flexion)
– 3x per week for 12 wk
For each exercise:
– warm-up set followed by 3 sets of 10RM with a 90-s rest period between sets; Total workout time was approximately 40 min per session
– warm-ups were at 20.0% of maximum isometric force; exercise weights were 45.0% for flexion and for right and left lateral flexion, and 75.0% for extension
– participants were instructed to maintain at least 75.0% of their maximal ROM for every repetition performed
– participants maintained a rhythmic cadence (2 sec concentric and eccentric), and to avoid resting between repetitions
Results – Baseline to Week 12
Flexion: 29.4% → 43.0
Extension: 41.2 → 71.0%
Right Lateral Flexion: 28.7% → 52.4%
Left Lateral Flexion: 30.2% → 51.9%
STRENGTH PROGRAM
– Flexion, Extension, Lateral Flexion
A comparison of training methods to increase neck muscle strength – Burnett – 2005
Procedure
– 10 wks of training; pilots
(1) the Multi-Cervical Unit (MCU)
(2) Thera-Band tubing groups (THER)
Results
Flexion: MCU 8.6 | THER 7.1
Extension: MCU 12.3 | THER 6.1
Right Lateral Flexion: MCU 7.9 | THER 4.4
Left Lateral Flexion: MCU 8.7 | THER 4.6
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STRENGTH PROGRAM
– Flexion, Extension, Lateral Flexion, Rotation
A Reconditioning Program to Lower the Recurrence Rate of Brachial Plexus Neurapraxia in Collegiate Football Players – Cramer – 1999
– During a football career, up to 50% of college football players develop brachial plexus neurapraxia BPN
– manual resistance and Nautilus neck machine exercises 3 times per week
– cervical spine mobilization and modified shoulder resistance program is performed 2 days per week
– subsequently, players proceed with modification of the general neck and shoulder program used by the rest of the squad
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EMG STUDIES
MULTIPLE MUSCLES
– Head Extension
Resistance training and human cervical muscle recruitment plasticity – 1998 – Conley
Procedure
1. ResX group performed conventional resistance training plus head-extension exercise.
2. Another group performed only conventional resistance training
3. Control group performed no resistance exercise
Results of Head Extension – Cross-Sectional Area
– ResX was the only group that showed a training effect.
Splenius Capitis: +23.9%
Semispinalis Capitis: +24.0%
Semispinalis Cervicis and Multifidus: +24.9%
Levator Scapulae: +9.0%
Scalenus Medius and Anterior: +6.8%
Longissimus Capitis and Cervicis: +5.3%