Head & Neck Isolator Exercises – Dynamic Fitness & Strength


my name is Mark Asanovich 14 year NFL
strength and conditioning coach the primary responsibility of any strength
coach is to protect their athletes from injury the most catastrophic injuries
in sports involved the spinal cord and concussion injuries the most effective
strategy for reducing spinal cord and concussion injuries are to strengthen
the muscles of the neck and the head it is for this reason that we developed the
head and neck isolator the head and neck isolator is the first-ever strength and
conditioning piece of equipment that is designed precisely to isolate and train
both the muscles of the neck and the muscles of the head exercise 1 the neck
extension set both upper controls to the end position for neck slide out the back
pad for firm support in the seated position the head pads should be
centered on the back of your head if it is too high or if it is touching your
neck raise or lower the seat accordingly if needed use the adjustable foot pegs slide the appropriate weight onto the
machine sit down facing left sit in the middle of the seat fully upright hold on
to the hand grips in front of you start by flexing your head down all the way so
your chin is against your chest with your back fully supported against the
back pad smoothly rotate your head backwards against the head pad to the
fully extended position use a smooth controlled motion push back all the way until your eyes
are looking straight up pause and hold this position briefly then in a
controlled motion lower the head to the starting position be sure not to bounce
or jerk keep the motion smooth controlled and fluid move on to exercise 2 exercise 2 the
head tilt sit in the same position as before facing left this time set the
upper control to the H and HT positions for head and head tilt instead of holding the handgrips out in
front of you reach down and grip two handles below your seat pulling them
upward as before Center the back of your head against the head pad begin the head
tilt by smoothly tilting your head back rotating your chin upward machine will
limit your head to rotate back 25 degrees at the end of the head rotation
briefly continue pushing firmly against the pad for maximum muscle contraction
then in a controlled motion lower the head back in the starting position again
be sure not to bounce or jerk keep the motion smooth and controlled move on to
exercise 3 exercise 3 the neck flexion set both upper controls back to the N
position for neck hold your head in this upright position and grip the handles
out in front of you rotate your head downward against the
head pad until your chin touches your chest then in a controlled motion rotate
the head back up to the starting position as always keep the motion
smooth and controlled exercise 4 the head nod for this exercise set the upper
controls to the H and HN positions for head and head nod this movement will
be very similar to the last one but with the range of motion now limited to 10
degrees sit facing right move the head pad into position against the center of
your face using your left hand start with your head in the normal upright
position grip the handles in front of you press your forehead against the pad and nod your head downward exercises 5 & 6 neck lateral flection set both upper controls back to the N position for neck grip the right handle with your right
hand and the left edge of the seat pad with your left hand
slowly and deliberately press your head against the pad and pivot up and over to
the left until your head touches your left shoulder in one controlled motion
move back to the right hand starting position now simply turn around and face
the machine reverse your hand grips so your left hand reaches out left and your
right hand grips the right edge of your seat repeat the same steps as before
this time pushing left to right congratulations you’ve completed the
strength training protocol for the head and neck isolator giving you increased
protection from concussion and spinal injury in the context sport of your
choice for maximizing results and minimizing injury

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