Neck Strengthening

Traditional neck resistance training produces forces that are only a small fraction of what athletes encounter in competition, making it insufficient preparation on its own. Most gym programs overlook neck strengthening entirely. Targeted neck strengthening exercises rebuild the cervical muscular support structure that holds the head in proper alignment after stretch and traction have created length and decompression. The two primary movement patterns for cervical strengthening are extension from a quadruped position and flexion from a supine position. Sustained computer work progressively weakens the cervical extensors and causes loss of the natural cervical lordosis. Intentionally replicating head impacts in training carries a serious cost-benefit problem given the risks of repetitive concussive loading. High-force head and neck collisions in field sports are often unpredictable and cannot be safely replicated in training without concussion risk. Actively restoring cervical lordosis requires deliberate strengthening in both the flexion and extension planes. Training partners for neck preparation should match the size and strength of likely opponents, as transfer requires the sti…