Progressive resistance neck exercises using a compressible ball coupled with an air pressure gauge.
Strength training of neck muscles, a potentially important approach to injury prevention and rehabilitation, has been limited by the lack of a convenient means of instituting progressive resistance exercise (PRE) programs. By positioning a compressible ball coupled with an air pressure gauge between the head and a wall, eight men, ranging in age from 21 to 46 years, initially measured the maximum voluntary pressure (MVP) generated within the ball (a measure of neck muscle force), while maximally flexing, extending, and laterally flexing their head into the ball. In accordance with PRE principles, they then performed three sets of 10 repetitions of each motion while maintaining ball pressure at 60-80% of the measured MVP. This training program, consisting of three to five sessions per week for 4-7 weeks: 1) increased the MVPs for flexion [to 156 +/- 9% (SE) pretraining, p < 0.05], extension [to 162 +/- 11% (SE) pretraining, p < 0.05], and lateral flexion [to 173 +/- 12% (SE) pretraining, p < 0.05]; and 2) decreased the disparity between the MVPs for left and right lateral flexion, indicating that the weaker side showed greater improvement than the stronger side (p < 0.05). These findings demonstrate that progressive resistance neck exercises, facilitated by a compressible ball coupled with an air pressure gauge, can markedly increase neck muscle strength and decrease lateral force imbalance. J Orthop Sports Phys Ther 1992;16(6):275-280.
Axen
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Haas
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Schicchi
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Merrick
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