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Say Yes To Nodding

The 10 Degree Nod                                                                                                       

Neck machine exercise

Use the 4th hole on the Pendulum cam to isolate the head flexor musculature

Muscles of the head can be classified into two groups; the muscles used in facial expression and the muscles of mastication, that is, the muscles involved in moving the jaw.  The neck musculature can be broken up in to two distinct functional units: The muscles that extend and flex the head and the muscles that extend and flex the cervical spine.

The movements of the head and neck are numerous as we can flex, ventral flex, dorsi flex, lateral flex, rotate, protrude, anterograde, retrograde, retrude, protract, retract, circumduct, masticate, elevate as well as extend.

What a coach should be concerned with is not all the ways the head and neck can move, but the best way to develop the musculature that causes the movement.  Include in the athletes training protocol an exercise called the 10 Degree Nod.  Though the function of the head and neck is somewhat complex the musculature that flexes the head is trained in a short distinct movement that is disassociated from the neck movement.


Deep Flexors

Longus Coli

Longus Capitis

Rectus Capitis Anterior

Neck machine exercise

Exercising the neck and thinking you are training the head muscles is similar to the belief that when exercising the biceps you are training and overloading the forearms.  When you are contracting your neck muscles you are still able to nod your head.  To guard against whiplash and lower concussive and subconcussive forces make sure your athletes train the 10 degree nod.

Get the head and neck muscles Strong.


Getting Ahead of Extension

The tricep brachii is a single muscular unit with three distinct heads: the medial, the lateral and long heads. It functions as a powerful extensor of the upper extremity. Each head has a different fatigue rate and each head becomes...

Livonia Franklin High School
2024 CSCCa

A morning workout on the Pendulum Rack System at the College Strength and Conditioning Show in Fort Worth, Texas. The strength coaches are Staying Strong. The Pendulum Rack System