NECK STRENGTHENING & CONCUSSION PREVENTION

The neck is both hypermobile and yet is stable at the same time. It is due to its hypermobility that also makes is susceptible to greater damage. The muscles of the neck, allow for complex movements to occur (i.e. flex, extend and rotate in a myriad of directions), and act as springs and shock absorbers. Along with the neck vertebrae, the muscles of the hold up the brain, maintains equilibrium (i.e. righting reflex) and the auditory centers. Without the muscles of the neck functioning optimally, daily activity and sport would be difficult

“According to the world’s leading neurologists, neck strengthening can potentially defusing concussive forces, and potentially minimizing trauma to the brain & neck”

The muscle groups that assist in rotating the head are:

• Strenocleidomastoid – Rotates the head contralaterally

• Splenius Capitus – Rotates the head ipsilaterally

• Splenius Cervices – Rotates the head ipsilaterally

• Trapezius – Superiorly rotates the head.

The neck vertebrae have a causative relationship with what occurs down below in the sacral region. The upper back has a similar relationship with the lower back vertebrae. Therefore, what happens down below, will affect up top and vice versa.

a stiffer and thicker neck, can possibly deflects greater frontal, side and rotational impact forces, much like those sustained during a concussion.

“A concussion is nerve strain caused largely from rotation of the brain”

Dr. Robert Cantu

If a cylinder increases its diameter by two inches, the resistance to deformation decreases by roughly 40 percent. Using this logic, if the neck increases in diameter there should a proportionated increase in stability when subjected to an external force.

Conditioning the neck area should be done with these movement patterns and with eye movement in the same direction:

 

Primary movements

flexion,

extention,

left and right lateral flexion

rotation to the right & left

 

Secondary movements

Right cervical anterior oblique

Left cervical anterior oblique

Right cervical posterior oblique

Left cervical posterior oblique.

shoulder shrug

 

Tertiary movements

horizontal shoulder extention – rhomboids

vertical shoulder extention – lower & mid traps

Back extention – hamstrings, glutes & lower back

Foot strengthening

 

Neck strengthening can add additional physical support beyond a helmet and mouth guard. Conditioning the neck can potentially reduce the G-forces encountered during sub-concussive blows, thus elevating the bar on the number of hits it would take before any long-term damage sustained by a concussion sets in.

“Roughly 80% of concussions, collisions occur in a non-linear plane an involve a degree of rotation. Therefore, conditioning the neck should include strengthening in a multiple planes of movement”

One of the primary goals in conditioning is injury prevention. Athletes that are prone to ankle injuries or female athletes that are more likely to suffer ACL injuries than some of their male counterparts, all benefit from injury prevention conditioning of the surrounding musculature. Preliminary research has shown that a strong neck may reduce the risk of a concussion. So it perhaps might be wise to entertain the idea of regular neck strengthening and mobility work, for contact sports, as a preventative measure against concussions.

“People have conditioning for ACL prevention why not the head & neck, as well as those areas that support it?”

In an August 2007 issue of Neurosurgery reported that a stronger neck could mitigate the impact forces associated with a concussion, which in turn can potentially reduce the risk of sustaining a concussion.

By decreasing the head velocity and acceleration, a stronger neck could increase the internal bracing forces required to mitigate the external forces being applied to the head at the time of a concussion.

“For every one pound of strength you gain in the neck, the chance of a concussion lessens by 5%”

The Journal of Primary Prevention (2014)

An aside benefit to neck strengthening is stronger connective tissue around the neck, which may not make an athlete more agile, but it can potentially influence upper & lower body strength mechanics.

Neck strengthening should be done about 30 minutes twice a week, separated by 72 to 96 hours, to allow for adaptation.