Neck
Muscles
- Deep neck flexors
Four muscles that lie in front of the neck bones. Where they attach, what they move, how they differ in people with neck pain, and how they change with training.
- Levator scapulae
The muscle that runs from the upper neck to the top inner corner of the shoulder blade. How it lifts the shoulder blade and moves the neck, what studies of neck and shoulder pain found in it, how it changes, and what it works with.
- Neck extensors
The splenius and semispinalis muscles at the back of the neck, which tip the head back. Where they run, what they do, what studies of whiplash and neck pain found in them, and how they change with training.
- Scalenes
Three muscles deep in the side of the neck, running from the neck bones to the top two ribs. How they move the neck and help breathing, and how the nerves to the arm pass between them.
- Sternocleidomastoid
The strap-like muscle that runs up each side of the neck from the breastbone and collarbone to behind the ear. How it turns and bends the head, what studies of whiplash, heading and concussion measured, and how it changes with training.
- Trapezius
The large muscle that runs from the back of the skull down the upper back and out to the shoulder blade. How it moves the shoulder blade, how it hurts and tires, how it grows with training, and what it works with.
Bones
- Cervical vertebrae
The seven bones of the neck. How the atlas and axis nod and turn the head, how the lower bones are built and move, how they are injured in contact sport, and what changes studies found over years of play.
Exercises
- Neck isometric hold
Holds that work the neck muscles without moving the head, from a gentle nod lying down to pushing against resistance. What studies measured them loading, how strength changes, and the mixed evidence on concussion.
- Shrug
A shoulder exercise studied mainly for the trapezius. What studies measured it loading in the trapezius and nearby shoulder-blade muscles, and what trials of programmes that included it found.
Stretches
- Upper trapezius stretch
A side neck stretch that tilts the head away. What studies found about how it loads the neck muscles, how stiffness and pain sensitivity changed after stretching, and what trials of neck-stretching programmes found.
Nerves
- Brachial plexus
The network of nerves that runs from the side of the neck, behind the collarbone, into the armpit, and serves the whole arm. How it is built, where it can be stretched or squeezed, and what studies report about recovery.
Conditions
- Concussion
How the international consensus statement defines sport-related concussion, how often it happens in which sports, how long recovery took in studies, and what that statement and trials say about rest and return.
- Neck pain
How research and guidelines define and sort neck pain, who it affects, how episodes tend to go, and what reviews of exercise and hands-on methods found.
- Stinger
A short-lived injury of the brachial plexus or neck nerve roots in contact sport, also called a burner. How sources define it, who it affects, and what studies of its course, canal width, neck collars and return to play found.
- Thoracic outlet syndrome
How surgeons' groups define the squeezing of nerves or blood vessels between the base of the neck and the armpit, where they disagree, who it is reported in, and what trials and series found.
- Whiplash
How research defines whiplash and whiplash-associated disorders, who they affect, how symptoms change over time, and what trials of different approaches found.
Exercises that load this area
Filed under another area, but connected to an entry here.
- Back extension
An exercise that lifts the upper body from a face-down position, on a Roman chair, a bench or a table. What studies measured it loading, how set-up shifts the work, and what training changed.
- Band external rotation
A shoulder exercise that turns the arm outward against a band, cable or weight. What it loads in the rotator cuff and deltoid, how arm angle, towel and load shift the work, how training changed and progressed it, and shoulder-pain trials.
- Barbell row
A pulling exercise for the back. What studies measured it working, from the lats and back of the shoulder to the lower back and the side of the trunk, and what is known about how those muscles adapt.
- Burpee
A bodyweight move from standing to a squat, a plank and back up, often with a push-up and a jump. What studies measured of its demand, what burpee training trials found, and how thin the evidence on its muscles is.
- Dead hang
Hanging from the hands with the arms straight. What studies of climbers measured it loading, from the finger muscles to the back, how grip endurance changed with training, and what one bar-hang study showed about the spine.
- Deadlift
A lift driven by the muscles that straighten the hip, knee and back. What the studies measured it loading, from the back and thigh muscles to the lower spine, and what is known about how the body adapts.
- Dip
Lowering and raising the body on the arms, from a bench, bars or rings. What two small laboratory studies in men measured, the injuries case reports describe, and what one training trial found.
- Kettlebell swing
A hip-driven swing of a kettlebell between the legs and up to the chest or overhead. What small studies measured it loading, how style and bell weight change it, and what swing-only training trials found.
- Overhead press
A pressing exercise that pushes a weight from the shoulders to overhead. What the studies measured it loading, how seat, bar and bar path shift the work, and what is and isn't known about training it.
- Plank
A face-down hold that works the muscles of the abdomen, back, hips and shoulders. What studies measured it loading, how its versions shift the work, and what is known about how these muscles adapt.
- Power clean
A barbell lift pulled fast from low down to the shoulders. What studies measured it loading, which loads gave the most power, how training with it changed people, and what weightlifting injury studies report.
- Pull-up
Pulling the body up to a bar from a hang. What studies measured it loading, how grip and kipping shift the work, what changed with training, and what injury reports recorded.
- Push-up
A bodyweight pressing exercise done face down on the hands. How much body weight studies measured on the hands, which muscles work, how hand position and unstable surfaces change that, and what training trials found.