Why neck training is important for first responders

First responders face a unique set of physical demands. Their duties can quickly shift from routine patrols to high-intensity chases or physical combat that requires strength, endurance, agility and flexibility.

Sudden explosive movements can be harmful to a rescuer’s body if they are not prepared for that type of functional movement. Personal trainers, physiotherapists and health coaches recognize the limitations of the traditional bodybuilding style for first responders and are shifting their approach to tactical fitness. However, many of the tactical fitness programs overlook one important body part: the neck.

The uniqueness of the back and neck for first responders

The neck and upper back support the head. Unlike other muscle groups, the neck has no natural bony support, making it highly dependent on muscle strength and stability.

I love that most police departments are using outer carriers instead of traditional ballistic vests under the uniform. Officers can move equipment off their belt and onto their vest, which is great for an officer’s lower back and hips. However, the weight of ballistic vests and the required equipment places additional strain on the neck and upper back, especially if the vest does not fit the officer properly.

Common back and neck injuries

First responders are at greater risk of developing certain back and neck injuries, including:

• Muscle strains and sprains: Sudden or forceful movements, such as whiplash, can happen by simply turning your head too quickly. I remember sitting in my car typing a long report. I heard a noise outside the driver’s side window, turned my head to look and popmy neck went out.
• Hernia: When the cushioning between the vertebrae bulges or tears, it can cause irreversible damage to your spine. A hernia occurs in car accidents, but also in fights where the rescuer’s head is shaken when the neck is under tension. Even a head butt can cause serious injuries to the cervical vertebrae.
• Cervical spondylosis: Degeneration of the cervical spine occurs after years of repetitive stress, poor posture and even excessive cell phone use (so-called tech neck). Pay close attention to how your ballistic vests fit, how your upper back feels after a shift, and whether you have shoulder pain.

Benefits of neck training

Incorporating neck training into a rescuer’s daily fitness routine can prevent injuries, reduce pain and even improve physical performance on the street. Strong neck muscles can better absorb shock and stabilize the head, reducing the risk of strain and injury during physical altercations, falls or car accidents. Strengthening the neck muscles can help relieve existing pain and prevent future discomfort, while helping rescuers maintain proper posture, balance and agility during physical activity.

Note: All professional football players, martial arts and martial artists know the importance of neck training and that is why they include neck training in their strength programs.

Want to buy a neck trainer? Check out these choices.

Simple and effective neck training techniques

Neck training does not require complex equipment or extensive gym time. Two to five minutes per other training session is all you need.

Warning: Start light and gradually increase volume and weight. Prioritize proper form over weight. If you experience pain, stop. Go slowly and always stay in control.

There are five main movements for your neck:

1. Neck flexion (front)
2. Neck extension (back)
3. Lateral flexion (side)
4. Rotating
5. Isometric poses (maintaining a neck position for a period of time under tension)

Focus on one type of movement during each training session. Keep your reps around 20-50, starting with no weight and then slowly adding 2.5 pounds per session. Add isometric holds at the end for 20-30 seconds for an extra burn.

Here are some exercises you can easily integrate into your routine:

• Neck flexion (front of the neck): Lie at the end of the bench, facing up, and let your head hang over the end of the bench. Bring your chin to your chest as if you were exaggerating a head nod, and then slowly move your head back as if you were trying to touch the traps with the back of your head. This is a small range of motion, so you want to achieve full range of motion.

• Side lateral (sides): Lie on your side at the end of the bench and let your head hang over the end of the bench. Let your head fall to the side and then return it to the starting location. Switch sides.

• Neck extension (back of neck): Lie down at the end of the couch face down and let your head hang over the end of the bench. Pull your chin towards your chest, then lift your head and try to look straight ahead.

• Band-resistance neck rotations: Attach a strap to a fixed object, such as a power rack. Then place your head in the band with the band on your forehead. Step forward to apply light tension. Turn slowly back and forth. If it’s too easy, take a small step forward or switch to another band.

Exercises with neck harnesses

If you want to use more weight or do these exercises standing, you will need a neck harness. If you currently have a neck harness, stop and ask these questions:

1. Does the harness fit large/small? When you put weight on the harness, does the headband cover your eyes?

   

2. Does the harness have D-rings on the front, back and sides?

   

3. Is the harness built with good quality material?

   

You don’t want to be fumbling around with heavy weight on your neck on cheap equipment. Aside from incorrectly performing neck exercises, the second highest rate of injuries is due to faulty equipment. I bought a cheap neck harness that lasted about 30 training sessions until a strap broke. When the strap broke, the weight fell to the ground, causing my head to jerk up. It was an extremely frightening experience.

Choose a harness with multiple D-rings. Ideally, you will have at least one in the front, one in the back and one on each side. Do not purchase a harness with only two D-rings as this will reduce its versatility. Front and back D-rings are great for isometric holds, sled pulls, and neck shifts (moving your head forward and back while standing).

Get ready to train

Remember that your neck holds your head, which is an important part of your body. By prioritizing neck training, among other physical fitness activities, first responders can improve their safety, performance and overall well-being, allowing them to serve their communities with greater confidence and endurance.