Concussions are becoming a hot topic in the sports industry; especially with events that have occurred over the past year. As the graphic to the right from this text by Rayna Bernstein highlights, it’s an important thing to consider for athletes of all ages and in all different types of activities.
Prevention is priority
Here at Change the Game, concussion prevention is a priority for our athletes. Keeping athletes healthy and in competition ready form can not only improve their athletic performance, but increase their level of safety in their sport.
As many spring sport seasons wind down the focus turns to training for the next year. A concussion prevention protocol is a quick and easy exercise regime that can be completed at home and looks a little something like this:
EXERCISE 1: Flexion/Extension range of motion
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Flexion: move chin to chest and hold. Repeat 10x.
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Extension: move head back to look at sky and hold. Repeat 10x.
EXERCISE 2: Lateral flexion range of motion
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Move head side to side as if trying to make the ear touch the shoulder and hold. Repeat 10x.
EXERCISE 3: Rotation range of motion
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Move head side to side and if trying to make the chin touch the shoulder/look over shoulder and hold. Repeat 10x.
EXERCISE 4: Prone cobra
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Lay flat on stomach with palms facing the ground and thumbs out. Extend the back to bring the chest and legs off the ground and rotate hands so palms are out and thumbs are up. Hold for 5 seconds and relax. Repeat 2×10.
EXERCISE 5: Banded look-always
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Using a resistance band fixed on a solid object right above eye level, sit in a chair facing away from the object. Rotate the head side to side trying to make the chin cross the shoulder. Repeat 2×10 each side.
EXERCISE 6: Wall presses
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Face away from a wall with your body flat against the wall. Press your head into the wall and hold for 5 seconds. Repeat 1×10.
EXERCISE 7: Wall angels
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In the same position as wall presses, tuck your chin into your neck. While holding that position, move your arms up and down the wall as if you’re making a snow angel. Repeat 2×10.
EXERCISE 8: Dumbbell shrugs
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Hold a dumbbell in each hand. Shrug your shoulders and hold for 3 seconds. Repeat 2×10.
EXERCISE 9: Russian twists
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Can be done with body weight or weighted (weighted as you gain strength and stability with the movement). Contract your core to bring legs close to your body and balance on your bottom. Rotate side to side while maintaining this position. Repeat 3×8.
EXERCISE 10: Head/neck isometrics
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Using any solid surface or your hand, press against the surface and hold the contraction for 10 seconds. You will perform this in forward flexion, extension, and lateral flexion. Repeat 2×5 in each direction
Follow us on Facebook and/or Instagram to see a video demonstration posted this week of these exercises.
At Change the Game we are dedicated to providing athletes with the GOLD STANDARD IN prevention programs, testings protocols, and rehabilitation services to enhance athlete performance.
