| Isometric cable hold - neck flexion (Figure 1a) |
In standing, a head harness is placed around the forehead with the cable at the level of the occiput. Player faces away from the weight stack and retracts the neck by “tucking in” the chin. Player takes the weight then steps and leans forward to lift the weight stack using the neck flexors. Weight is held for 5s. |
| Isometric cable hold - neck extension (Figure 1b) |
In standing, a head harness is placed around the forehead with cable at the level of the forehead. Player faces toward the weight stack and retracts the neck by “tucking in” the chin. Player takes the weight then steps and leans backward to lift the weight stack using the neck extensors. Weight is held for 5s. |
| Isometric cable hold - right and left lateral flexion (Figure 1c) |
In standing, a head harness is placed around the forehead so the cable is just above the left/ right ear. Player faces side-on to where the weight stack is located. Player then takes a sideways step away from the weight stack and leans laterally using the lateral neck muscles. Weight is held for 5s. |
| Isometric cable hold - 45 degree neck flexion left and right (Figure 1d) |
In standing, place the head harness so it is located between the occiput and the left/ right ear. Step away from the weight stack on an angle so that the resistance is pulling the neck into extension on one side (left or right) at a 45 degree angle. Weight is held for 5s. |
| Isometric cable hold - bent over neck extension (Figure 1e) |
In a crouched position, hips and knees are flexed at approximately 120 degrees. Player faces towards the weight stack and retracts the neck by “tucking in” the chin, then takes the weight. The cable is directed towards the floor. The player then pulls backward using neck extensors. Weight is held for 5s. |
| Isometric cable hold - bent over lateral flexion (Figure 1f) |
In a crouched position, hips and knees are flexed at approximately 120 degrees. Player crouches side-on to the weight stack and places the head harness around the head so the cable is positioned just above the left/ right ear. Player takes a sideways step away from the weight stack and leans sideways using the lateral neck muscles. Weight is held for 5s. |
| Tight head prop isometric cable hold – bent over right lateral neck flexion with shoulder/pectoral fly (Figure 2a) |
Exercise is performed in a cable fly machine. In a crouched position, hips and knees are flexed at approximately 120 degrees. Head harness is placed around the forehead so the cable is at the level of the left ear. Player positions themselves side-on to the weight stack then takes a sideways step to the right away from the weight stack and leans laterally using the right lateral neck muscles. At the same time, the player uses their arm right to pull the other cable positioned on the floor into the chest. Weight is held for 5s. |
| Loose head prop isometric cable hold – bent over lateral neck flexion with shoulder latissimus dorsi pull-down (Figure 2b) |
Exercise is performed in cable fly machine. In a couched position, hips and knees are flexed at approximately 120 degrees. Head harness is placed around the forehead so the cable is just above the level of the left ear. Player positions themselves side-on to the weight stack and takes a sideways step to the right away from the weight stack and lean laterally using the right lateral neck muscles. At the same time, the player uses their left arm to pull the other cable positioned on the floor to perform a horizontal latissimus dorsi pull-down. Weight is held for 5s. |
| Scrum truck simulation - lateral neck flexors and extensors (Figure 2c) |
Exercise is performed in the scrum-simulating machine. While loading the pads with leg drive, the player’s neck muscles resist a load applied to the head by the physiotherapist or strength and conditioner. This exercise can be performed at all angles with feedback provided by a sphygmomanometer placed between the hands of the person creating the load and the player’s head. The isometric load is created for 5s. |