Today we’re going to talk about one of the most neglected body parts that we as combat athletes rarely train and when we do, it’s usually just an afterthought and done at the end of a workout. This needs to change!
The neck musculature is extremely important and it does more than just hold your head up. By strengthening your neck, you not only lower your chances of injury but you also protect your spine and spinal cord.
Let’s quickly go over the basics of the neck and it’s musculature to give you a better understanding of how everything works. The splenius originates just behind your ear, attaches to your skull, and runs diagonal towards your back where it inserts to the spine underneath the traps. Next is the sternocleidomastoid that runs from behind your ear to your collarbone. There is also the trapezius that covers your upper back and the posterior section of your neck. Together these muscles are responsible for the flexion, lateral flexion, extension and rotation of the neck.
Moving on !
The beauty of neck training is that you don’t need any fancy pieces of equipment. And as with any other exercise we do FORM IS PARAMOUNT. Use a full range of motion and take your time. We want to utilize a full range of motion so that we can maintain and improve upon flexibility. Also, while there are a multitude of exercises that we can use I am going to explain my 3 favorites that you can add into your training immediately.
Neck extension: This exercise primarily targets the sternocleidomastoid with both sides working together. The movement is simple, almost as if you are nodding “yes”. Sit in a chair with your feet flat on the ground. Put your hands on your fore head and applying constant tension, slowly move your head from straight up (where you are looking forward) until your chin touches your chest. It is important to keep the tension constant at the same amount and keep your neck slowly moving.
Neck flexion: The upper most trapezius and the splenius will be the main muscle heads worked in this exercise. The motion is also quite simple. Begin with your head in the starting position and slowly move your head to where you are looking up. Place your hands on the back of your head for resistance. Make sure to do this exercise (as all others) using a full ROM and very slowly.
Lateral flexion: This movement also uses the sternocleidomastoids, but it targets one side at a time. Sitting in a chair, staring straightforward, move your head as close to the shoulder as possible without moving your upper torso, from there return it to the starting point. It’s important to keep your head straight ahead and of course, go slow. Place your hand slightly above your ear in order to add resistance.
A basic routine would look like this:
Neck extension: 2 x 8-12
Neck flexion: 2 x 8-12
Lateral flexion: 2 x 8-12
Don’t let a weak neck be the chink in your armor ! Add these techniques to your current routine and start reaping the benefits of a strong neck !
– Jeff Van Dam
Iron Fist Athletics
