Neck Strength Training in Rugby Players

Why is Neck Strength Important?

The neck is responsible for supporting the head and keeping it stable during impact. Rugby players are at risk of sustaining serious injuries, including concussions and neck fractures, due to the high level of physical contact during matches. Developing strong neck muscles can help reduce the risk of injury and provide better support for the head . Reducing neck pain is important to perform better on the field.

Exercises for Neck Strength Training

There are several exercises that can be performed to strengthen the neck muscles. Exercise sessions are important in maintaining strength and allowing for better performance and less pain. Some examples include:

Neck bridges:

Lie on your back with your arms at your sides, knees bent, and feet flat on the floor. Lift your hips up and arch your neck backwards, holding the position for a few seconds before lowering back down .

Resistance band exercises:

Attach a resistance band to a sturdy object and loop it around your forehead. Move your head forward and backward, side to side, and in circular motions to target different areas of the neck.

Neck curls:

Lie on your stomach with your hands behind your head. Lift your head and shoulders off the ground, hold for a few seconds, then lower back down.

Shrugs:

Stand with your feet shoulder-width apart and hold a weight in each hand. Lift your shoulders up towards your ears, hold for a few seconds, then lower back down.