Neck, or cervical, injuries are always a risk to football players. Improper tackling and uses of the head, combined with weak muscles increases the risk for a neck injury. Coaches must teach proper tackling mechanics and discourage using the helmet while tackling. Furthermore, performing exercises to strengthen neck muscles is of utmost importance in preventing neck injuries in football.
Prevention
Step 1
Include neck strengthening exercises into your football workouts to prevent a neck injury. The Michigan Governor's Council on Physical Fitness recommends incorporating strength-training and conditioning programs targeted to improving neck and upper-body strength six week before full practice. The exercises should include football-specific upper back, shoulder and neck strengthening techniques.
Step 2
Wear the proper equipment to prevent neck injury. Your shoulder pads and helmet need to fit properly for your size. They should not be loose, but also not too tight. Never wear old or damaged equipment.
Step 3
Tackle with your shoulders and arms, never with your head. When tackling, always tackle with your head up so you can see your opponent. Never tackle with your head down and aimed at your opponent. Tell a referee if your face mask is being grabbed or you are being hit excessively in the head.
Neck Strengthening Exercises
Step 1
Perform the prone cobra exercise to strengthen your neck muscles and prevent injury, recommends Spine-Health.com. Lie face down on a floor, with your arms to your side and your palms down. Place your tongue under the roof of your mouth, pinch your shoulder blades together and lift your hands off the floor. Next, roll your elbows in, turn your palms out and make sure your thumbs are up. Lift your forehead off the ground and hold for 10 seconds. Repeat this exercise 10 times to improve neck muscle strength.
Step 2
Include the back burn exercise into your workout regimen. Stand with your back against a wall with your feet about 4 inches from the wall. Place your back against the wall -- try to flatten it against the wall. Next, place both of your elbows, arms and hands against the wall at the height of your shoulders. Keeping your arms and hands against the wall, move your straight arms as high as you can above your head. Return your arms slowly to shoulder level. Repeat 10 times, three to five times per day, recommends Spine-health.com.
Step 3
Strengthen your trapezius muscles with the shrug exercise to prevent a neck injury in football. Start with a pair of 10 pound dumbbells if you have never performed this exercise before. Hold the dumbbells to your side with your palms facing your thighs. Shrug your shoulders, or lift your shoulder girdle, straight up in the air and hold for two seconds. Return to the starting position. Perform three sets of 10 repetitions.
Tips and Warnings
- Tell your coach or team physician or trainer if you have a neck pain or discomfort.
- Do not continue playing if you have neck pain or a severe headache. Continuing to do so could put you at risk for paralysis or death.
