Prevention exercises

The muscles of the neck and back (like any other muscles in the body) can be strengthened to resist excessive movement of the spine through exercise and can thus protect both the spinal bones and the delicate spinal cord they surround.

Simple exercises such as those shown here, as well as specific strength exercises as part of an athlete’s training program for their particular sport can both be practiced to help prevent injury.

It is important to utilise both active movements of the neck in all directions (flexion, extension, lateral flexion to the right, lateral flexion to the left as well as rotation left and right) as well as providing resistance to these movements in all directions to help build the cervical muscles.

In addition, isometric exercises using resistance to movement without changing the position of the head should also be utilised.

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