If you want to stay safe on the pitch, then it is important for every player out there to learn Rugby neck strengthening techniques.
And I’ve been in this game for many years, but I’ll tell you, it’s all in the neck. Get hit in the right spot and it’s off the field or carry assistance at best.
Let’s dig into why this matter and how you can beef up your neck muscles to keep your head in the game.
Why Rugby Players Need Iron Necks
Rugby is a rough sport, no two ways about it.
Every tackle, scrum, and ruck put massive strain on your neck.
Without proper strength, you’re asking for trouble.
Think about it – your neck is the bridge between your brain and body.
A weak link here can lead to nasty injuries, concussions, or worse.
That’s why the big names like Dan Carter and Richie McCaw always emphasized neck training.
The Neck Muscles That Matter in Rugby
Before we jump into exercises, let us get through the main players:
- Sternocleidomastoid: This runs down either side of your neck
- Trapezius: The kite-shaped muscle across your upper back and neck
- Scalenes: The unsung heroes on the sides of your neck
- Deep cervical flexors: The frontline defenders at the front of your neck
Each of these muscle groups needs attention to create a 360-degree shield around your cervical spine.
Top Rugby Neck Strengthening Techniques
Alright, let’s get to the meat and potatoes – the exercises that’ll turn your neck into a sturdy oak.
1. Isometric Holds
These are your bread and butter for neck strength.
Here’s how:
- Place your hand on your forehead
- Push your head into your hand (don’t let your head move)
- Hold for 10-15 seconds
- Repeat on both sides and the back of your head
Do this daily, and you’ll feel the difference in no time.
2. Neck Bridges
Warning: This one’s advanced, but it’s a game-changer.
- Lie on your back, feet flat on the ground
- Lift your hips and shoulders, supporting your weight on your feet and the back of your head
- Hold for as long as you can without strain
Start with just a few seconds and build up. Your neck will thank you during those intense scrums at Twickenham.
3. Resistance Band Exercises
Grab a resistance band and get to work:
- Secure the band at head height
- Attach it to a head harness or hold it with your hands on your head
- Slowly move your head against the resistance in all directions
This mimics the forces you’ll face in a match, prepping your neck for the real deal.
4. Partner-Assisted Drills
Team up with a mate for these:
- Your partner places their hands on different parts of your head
- You push against their resistance in various directions
- They provide just enough resistance to challenge you
It’s like a dance – communicate and build that neck strength together.
5. Bodyweight Neck Curls
No equipment? No problem:
- Lie face-up on a bench with your head off the edge
- Tuck your chin to your chest
- Slowly lift your head up and down
Feel that burn? That’s your anterior neck muscles getting stronger.
Implementing Your Neck Training Regimen
Now, don’t go crazy and do all these every day.
Start slow, maybe 2-3 times a week.
Focus on form over reps – quality beats quantity every time when it comes to neck exercises.
As you get stronger, gradually increase the frequency and intensity.
Remember, consistency is key. A little bit every day beats a monster session once a month.
Beyond the Exercises: Holistic Neck Protection
Neck strengthening is just part of the puzzle.
You’ve got to think about your whole body:
- Core strength: A solid core takes pressure off your neck during tackles
- Proper technique: Learn to tackle safely – it’s not just about power, but precision
- Gear up: Consider using a scrum cap for added protection
The International Rugby Board (IRB) has guidelines on safe play – familiarize yourself with them.
Rugby neck strengthening techniques are your secret weapon for staying in the game and off the sidelines.
More Advanced Neck Strengthening Techniques
Now that we’ve covered the basics, let’s kick it up a notch with some more advanced techniques. These are for players who’ve already built a solid foundation and are looking to take their neck strength to the next level.
6. Neck Harness Work
A neck harness is a game-changer for serious players:
- Attach weights to the harness
- Perform slow, controlled movements in all directions
- Start light and gradually increase the weight
This tool is used by pros to build that bull-like neck strength. Just ask the lads training at Eden Park – they swear by it.
7. Plank Neck Rotations
This one’s a two-for-one, hitting your core and neck:
- Get into a plank position
- Slowly rotate your head from side to side
- Keep your body still – the movement should only be in your neck
It’s tougher than it sounds, but it’ll pay dividends on the field.
8. Swiss Ball Neck Extensions
Here’s a dynamic exercise to challenge your posterior neck muscles:
- Lie face down on a Swiss ball, with it supporting your chest
- Let your head hang down
- Lift your head up to neutral, then slightly beyond
- Lower back down slowly
This mimics the motion of looking up from the bottom of a ruck – crucial for maintaining awareness in play.
9. Isometric Neck Flexion with Manual Resistance
This one’s great for building endurance:
- Lie on your back with your head off the edge of a bench
- Tuck your chin and lift your head slightly
- Have a partner apply gentle pressure to your forehead
- Hold this position for as long as you can
It’s like a plank for your neck – brutal but effective.
10. Dynamic Resistance with Elastic Bands
This exercise prepares you for the unpredictable nature of a match:
- Attach an elastic band to a fixed point at head height
- Wrap the other end around your head
- Perform various movements – rotations, tilts, extensions
- The band provides varied resistance throughout the motion
It’s as close as you’ll get to simulating the forces you’ll experience in a game at the Millennium Stadium.
Integrating Neck Training into Your Rugby Routine
Now, you might be thinking, “This is all well and good, but how do I fit it into my already packed training schedule?” Here’s the deal:
- Start small: Add 2-3 neck strengthening exercises to your warm-up routine
- Be consistent: A little bit every training session is better than one big neck day
- Progress slowly: Increase difficulty and resistance gradually over weeks and months
- Listen to your body: If something doesn’t feel right, back off and consult a professional
Remember, neck training isn’t about bulking up – it’s about building functional strength and endurance to protect yourself on the pitch.
The Bigger Picture: Neck Strength and Rugby Performance
Strong neck muscles aren’t just about injury prevention. They can actually improve your game:
- Better tackling form: A strong neck helps maintain proper head position during contact
- Improved scrummaging: Neck strength is crucial for front row players in the scrum
- Enhanced spatial awareness: Strong neck muscles contribute to better proprioception, helping you ‘feel’ where your body is in space
Even referee Nigel Owens would agree – a player with good neck strength is often a safer, more effective player on the field.
Conclusion: Commit to Your Neck Training
Look, I get it. Neck exercises aren’t as glamorous as bench presses or as fun as sprint drills. But they’re absolutely crucial for any serious rugby player.
Incorporate these neck strengthening techniques into your routine, and you’ll be better prepared for the physical demands of the sport. You’ll reduce your risk of injury, improve your performance, and maybe even add a few years to your rugby career.
Remember, in rugby, your neck is your lifeline. Treat it with the respect it deserves, train it consistently, and it’ll serve you well from your first match to your last.