Neck Strength and Static Contractions

Setup

Flat ground, no equipment, no partner.

How to run it

1. Bear crawl 10m with a neutral neck, on hands and toes with your knees an inch off the ground and your spine and neck in one line, four lengths.
2. Then do cheek-to-cheek isometric holds using your own hand as resistance, followed by a front bridge from your knees with a neutral neck.
3. Finish with static neck contractions in flexion, extension and both lateral directions at about 50% intensity, building tension gradually and releasing gradually rather than jerking - two sets of four directions holding 10 seconds each.
4. Do this three times a week; it is part of the Activate programme that cut concussion incidence in trials, and it is the cheapest protective work available to you.