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Neck Protech Ebook
Neck Protech Ebook
Updated 2020
To all players and their families who have suffered life altering neck injuries
whilst playing the game they love. It is also dedicated to the parents and
coaches of all rugby players, so that this may give you peace of mind,
knowing that neck safety is finally being addressed in a practical manner,
and not just spoken about.
Neck Protech
Contents
Foreword.......................................................................................................................................... 6
Introduction................................................................................................................................... 8
Dynamic Strengthening.............................................................................................. 16
Isometric Strengthening............................................................................................. 21
8 week plan.......................................................................................................................... 34
References....................................................................................................................................... 37
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Neck Protech
Foreword
Sam Needs is a professional rugby union f ront rower who has proven his
expertise, dominance and skill many a time against bigger and more
experienced players. However, much more than this, he is one of the few
experts in the “dark art” of the front row and the scrum. He has analysed,
diagnosed and produced a systematic program to improve a player’s skill,
strength and technique and most importantly of all for me, as a Sports
Chiropractor, safety on the rugby f ield.
Scrum Strong’s Neck Protech guide and videos are for all levels of rugby
players. Whether you’re young or old, amateur or professional or parents
looking to be proactive with neck strengthening and safety with their
children, be assured there is something for you all in the content and
training exercises.
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Foreword
Continued.
neck injuries on the rugby f ield when in the ruck, tackle or scrum.
Sam has impressed me greatly over the years with his generosity of spirit. His
time spent coaching and mentoring younger athletes and his contribution
to the safety of the rugby union player is unsurpassed.
If you’re on the rugby union f ield or a parent of a young player you need
Neck Protech.
Dr Steven has a special interest in rugby union and has worked closely with
various International players including Stephen Larkham, Sekope Kepu, Mark
Gerrard, Sharni Williams, Wycliff Palu and Jason Little, amongst many others.
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Introduction
Prevention is better than reaction.
It’s not about changing the rules to make the game safer, it’s about
changing ourselves to make the game safer.
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Introduction
To emphasise this lack of common sense in a more relatable everyday
scenario, imagine you’re going to the beach on a hot day; one of the risks
associated with this is getting sunburned. You can do one of three things:
Stay at home where there is no chance of getting sunburned
(reactive)
Do nothing and risk getting sunburned (passive)
The majority of people choose the third option, a smaller amount the
second, and an even smaller amount the first.
Why is playing rugby any different? One of the risks is sustaining a neck
injury. But instead of doing something about it, the vast majority are
burying their heads in the sand on this issue.
As a player, parent or coach who is worried about neck safety, ask yourself
this – what are YOU doing about it? Which one are you?
Are you REACTIVE and Are you PASSIVE Are you PROACTIVE
withdrawing yourself, and doing nothing, and looking for a
your child or your hoping that you never solution by finding
players f rom the sport experience a severe out how to reduce the
because you don’t neck injury? risk of a neck injury?
know how to prevent E.g. an appropriate
this f rom happening? neck strengthening
program. 9
Neck Protech
Introduction
Continued.
The rugby community needs you be proactive in your approach to neck
safety. The governing rugby bodies are yet to create an appropriate
standard or code around neck safety, and as a result, many spinal injuries
still occur that may have been prevented.
It seems as though because such injuries are rare, when they do occur
we talk about it for a few months and then the conversation stops. These
devastating injuries don’t seem to be common enough to do something
about. This is ridiculous. Although they are a rare occurrence, when they
do occur, the consequences are catastrophic, and that player and their
family’s lives have changed forever.
Despite changing the laws to make scrums safer, which has reduced the
number of hyperflexion (extreme flexion of the neck) injuries, there are still
many cervical (neck) injuries that occur due to forces f rom other directions
in general play. There is nothing in place to gauge the level of neck
strength and resilience of players prior to commencing their rugby journey
at either club or school level. Training the neck is also not a mandatory part
of club or school rugby in Australia, and it should be.
For example, physical testing for the armed forces; if a recruit can’t meet
a base standard of strength and fitness through a push up or beep test,
that recruit is told to try again another time. Why? Because they cannot
demonstrate a basic level of strength or f itness, which puts them at a
higher risk of getting injured, and not being able to complete the tasks
required safely and eff iciently.
The same approach should apply for rugby. If a player cannot demonstrate
a basic level of neck strength, then the player should be told to only return
once they can. For junior players, they should be following a structured
neck training program to develop the fundamentals of neck strength. This
immediately reduces the risk of sustaining a life altering neck injury.
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Introduction
Continued.
It’s paramount for all rugby players, not just those involved in the scrum
to have adequate neck strength. During a game and in every scrum, your
neck is subjected to forces from many different directions. The direction
and magnitude of these forces need to be taken into consideration and
applied when training the neck.
Your neck and shoulders are the contact points of impact during a game,
and during a scrum, so making them bulletproof needs to be a priority.
Having a strong neck allows you to effectively and safely transfer the force
from your lower body, trunk and upper body, as well as reduce the severity
of whiplash related concussions.
For junior players, a simple neck training program serves as the perfect
foundation upon which they can build to more specif ic neck exercises, as
they make their way through the age groups. 10 minutes a week (less than
1% of your week) is all it takes to start being proactive.
Neck Protech is suitable for players of all ages and requires no equipment
to complete. All of the exercises in this guide are accompanied by a video
series on our website www.scrumstrong.com/neckprotechtutorials which
we strongly recommend you watch prior to completing any exercises.
The references listed at the end of this guide form the basis for our
proactive approach to neck training.
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The neck is often the weak link in the chain, and that is why it is so
important to train. Force cannot be transferred through a weak neck. Think
of the game snooker – once you’ve taken aim, the force generated through
your back hand, gets transferred through the cue, and onto the ball, which
in turn moves the ball (hopefully to where you want it to go). Now what
would happen if you replaced the last 30cm of the cue with a piece of
cooked spaghetti? Would the force you’ve generated through your back
hand be able to get transferred effectively onto the ball? No chance.
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Just like any other muscle group in your body, training your neck consistently
will make it stronger and more resilient over time. Further to this, much the
same as what happens after training any other part of your body, the muscles of
your neck and shoulders will become sore after training. If you went to the gym
and did some squats, and then pulled up sore the next day, would you think
that you tore your hamstrings off the bone? No. So there’s no need to fear slight
soreness in the neck, after you’ve trained it. And just like every other muscle
group that hasn’t been trained in a long time, the soreness may hang around
for a few days. This is your body adapting to the new load being placed on it. If
your pain is severe and lasts more than a few days, it is advised that you see a
medical professional
Much the same as doing any exercise in the gym, doing it incorrectly may result
in injury, and that’s why proper technique is essential for any neck exercises.
Always listen to your body, and learn the importance of differentiating between
injury pain and general muscle soreness.
For rugby, your neck needs to be strong whilst moving (dynamic), stationary
(isometric), and also the less trained skill of reactive isometric positions. Players
expose their neck to all of these positions many times during a game, and so
training these is common sense.
In relation to concussions, having adequate neck strength will reduce the risk
of sustaining a whiplash related concussion, as well as reduce the severity of
the concussion symptoms. Strengthening the muscles around the cervical
spine and upper back has been shown to decrease the rate at which the
head accelerates in a linear (forwards/backwards and left/right) and rotational
direction, which is a leading cause in whiplash related concussions. Current
research continues to support the hypotheses that a stronger neck decreases
the risk of a sports related concussion.
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From a performance perspective, you can get the edge on your opposition
and reduce the risk of injury by having a strong neck.
A common example of how neck strength can affect the technical aspects
of your scrummaging is tightheads who head in on an angle during their
set-up.
Many looseheads use their head/neck to push the tightheads head in, prior
to the set. A tighthead with a weak neck allows this to happen, and as a
result, gets bullied into taking an angle onto the hooker, which is exactly
what the opposing loosehead wants to happen, as this makes their job
much easier in some respects.
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The program has eight weeks of progressions for the exercises to ensure
that the neck is continually adapting to different loads, in different ways.
Note that all of these exercises need to be done with full core activation
(glutes engaged, neutral pelvis, diaphragm breathing). The focus is on
maintaining the correct position throughout the exercise via bracing
through your trunk.
Dynamic Strengthening
Samuel Ward, Physiotherapist
Neck Rotations
Dynamic
For these exercises, your eyes and neck move in the same direction.
Lay on the ground or bench with your head slightly lifted off the surface so
that it is unsupported.
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Lateral Flexion
Left ear to left shoulder, right ear to right
shoulder = 1 rep
Left side Neutral
Right side
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Rotation
Turn left and look over left shoulder, turn
right and look over right shoulder = 1 rep
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Isometric Strengthening
Samuel Ward, Physiotherapist
An isometric exercise is performed in a stationary position. During this type
of strengthening you will see no change in muscle length or change in the
angle of a joint.
Isometric exercises are a great starting point for anyone who has not done
much strength training before, as they can allow for gentle loading of
muscles and tendons whilst working to maintain the proper form/posture.
This is important for rugby. Isometric exercises have been seen to have
a pain reducing effect on athletes, so commencing your strengthening
program with this type of exercise will further help to minimise any
potential injuries.
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Wall Plank
Isometric
Keeping your torso upright, lean at an angle against a wall using your neck
(imagine you are a flat plank of wood – no curves or bends). You need to
maintain this braced position in all four directions – FRONT, BACK, LEFT,
RIGHT.
Start close to the wall and move further away to increase the resistance
of the exercise. You don’t have to move far away f rom the wall to make it
signif icantly harder.
It’s important that during the initial stages of learning this exercise, that
you start close to the wall, and only progress after you can confidently
complete each week. This exercise becomes exponentially more
challenging as your move further away.
When training left and right sides, your back foot should be the foot on the
same side as the wall. For example: if you are leaning on the wall with the
left side of your head, your left leg will be the back leg, with your right leg
in-line, in f ront.
Front Plank
Lean with the front of your forehead against
the wall
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Back Plank
Lean with the back of your head against the
wall
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This relative lack of body awareness may only result in a split-second slower
reaction time, but unfortunately on a rugby f ield that can have large
implications. By including the following exercises in your program, you
are giving yourself or your athletes every opportunity to be an increasingly
effective and robust player.
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Reactive
Focus Point
The goal of this drill is to reduce the amount of time
between the player getting their head touched, and
their response. The faster this happens, the better this
player will be at responding to these types of forces
during a match.
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Reactive
Seated with eyes open
Focus Point
Maintain a neutral position with your head/
neck for the duration of the drill.
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Reactive
Seated with eyes open continued.
Front Right side
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Reactive
Seated with eyes closed
Focus Point
Don’t overcorrect movements and work hard
to maintain a neutral head/neck position.
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Reactive
Seated with eyes closed continued.
Front Right side
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Base Position
Eyes closed
Focus Point
Maintain the height
of hips and shoulders
whilst keeping head
in a strong neutral
position.
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Base Position
Eyes closed
Back Front
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8 week plan
WEEK 1 Dynamic: lateral flexion, forward flexion, rotation
• 3 x 10 reps of each direction
Isometric: f ront, left, back, right
• 5 second hold x 3 sets of each direction
Reactive: seated eyes open
• Slower, moderate pressure, more f requent contacts
• 3 x 15 touches in 20 seconds
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WEEK 5 Dynamic: lateral flexion, forward flexion, rotation
• 4 x 10 reps of each direction
Isometric: f ront, left, back, right
• Move slightly further away f rom wall
• 5 second hold x 3 sets of each direction
Reactive: base position eyed closed
• Slower, moderate pressure, more f requent contacts
• 3 x 15 touches in 20 seconds
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Neck Protech
Get started
If you put into practise what you’ve learnt in this guide you will increase
the strength and resilience of your neck, and in turn, decrease your risk of
sustaining a life altering spinal injury.
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References
Burgess K, Connick M, Graham-Smith P, Pearson S. Plyometric vs Isometric Training
Influences on Tendon Properties and Muscle Output. Journal of Strength and
Conditioning Research. 2007 Aug;21(3):986-989.
Gilchrist I, Storr M, Chapman E, Pelland L. Neck Muscle Strength Training in the Risk
Management of Concussion in Contact Sports: Critical Appraisal of Application to
Practice. Journal of Athletic Development. 2015 Jun;(4)2.
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References
Continued.
Olivier P, Du Toit D. Isokinetic Neck Strength Profile of Senior Elite Rugby Union
Players. Journal of Science and Medicine in Sport. 2008 Apr;11(2):96-105.
Rio E, van Ark M, Docking S, Lorimer M, Kidgell D, van den Akker-Scheek I, et al.
Isometric Contractions Are More Analgesic Than Isotonic Contractions for Patellar
Tendon Pain: An In-Season Randomized Clinical Trial. Clinical Journal of Sports
Medicine. 2017 May;27(3):253-259
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