This article is to address a problem in the Fire Service that is often over looked. How many times have you been on a fire scene and felt your neck and shoulders begin to ache? The gear that we wear puts stress on our necks and upper shoulders (or trapezoids) by their added weight. We put on a face-piece and a helmet on our heads and then perform acts that use the muscles that are designed to move and stabilize our necks and heads.
In the game of football, these same concerns came about by the increased injuries to players necks, after the wearing of heavy duty helmets became mandatory. The added weight of the football helmet decreases the time that it takes to fatigue the neck muscles and make the neck vulnerable to injury. Firefighters have the same concerns but, the instance of impact to the head is less frequent so, the problem goes overlooked a lot more often. Strength training in the Fire Service, makes the performance of the tasks in our jobs, easier and more efficient. The added benefit is that our bodies can take more punishment and will survive a traumatic incident better. A stronger neck will save you from a neck fracture, sprain or strain in the event you are struck in the head with a falling object during activities in the hazard areas of a fire scene. If you are injured, a stronger neck, will minimize the injuries that you receive from the impact. The heavier of a helmet you wear, the more neck-strength you need to avoid injuries while wearing it.
There are a few exercises that can increase your neck strength and minimize your risk of injury. They will give you the foundation that you need to support your equipment and move your head more naturally during its use.
DEAD LIFT- The dead lift is an exercise that strengthens everything from your neck to the bottoms of your feet. When you pull the weight upward your trapezoids and neck muscles support your shoulder girdle that is being pulled on via the arms. Put a barbell on the ground in front of you and squat down. Take a hold of the bar with a comfortable grip and pull upward while pushing with your feet into the ground. When you have lifted the barbell to your waist and your body is completely erect, Then lower the weight under control to return it to the ground. Lift with your legs and not only your back.
POWER CLEAN- Put a barbell on the floor in front of you and squat down to take a hold of it. Your feet should be spaced comfortably apart in an athletic ready stance. Your hands grab the bar just slightly wider than your stance. You pull the weight upward while pushing with your feet into the ground. This is done explosively to get the speed of the bar up quickly. Pull the bar rapidly to your upper chest and then snap under the weight to catch it and hold it at chest height. Lower the weight under control and set up to repeat the lift.
UPRIGHT ROW- The upright row is usually thought of as a deltoid building exercise. The upright row pulls with the trapezoids along with the deltoids to raise the weight from your waist to your chin. This exercise will strengthen your whole shoulder girdle and where your shoulders and neck come together. Hold a barbell at your waist with a close grip in the center of the bar. Lift the weight upward to your chin while keeping your elbows above the bar. Lower the weight under control to your waist and repeat the action.
SHRUGS- Don't do drugs; do shrugs. Any variation of shrugs will assist you in strengthening your neck and trapezoids. While holding a barbell in front of you at the waist, to the rear just below your gluts, or holding dumbbell to your sides, try to lift your shoulders toward your ears. Rolling your shoulders in this movement is not necessary and has not been shown in any studies that I no of to have any added benefit.
NECK CURLS- Lay down on a flat bench with your head extended over the end. Hold a weight plate on your head with your hands. Lower and raise your head to work the muscles in your neck. These can be done while laying on your back, front, or either of your sides. This makes it into three different exercises. Don't use your hands to help you lift the weight, but only to support and hold the weight on your head. Putting a small folded towel or other padding between the weight and your head will make this lift more comfortable to perform. Different head harnesses can be purchased to wear on your head and dangle the weight down below. These are not expensive and are a more comfortable way to do neck curls.
NECK MACHINES There are neck machines that are designed and sold by various equipment companies. These can work your neck in the different angles needed and many college and high school football teams use these. The only real issue with these is the space they take up in your weight room and the cost of them is considerable.
These exercises will make your neck and trapezoid stronger and achieve the strength needed to accomplish our goal. These exercises while also help us in other duties like patient lifting and pulling ceilings with a pike pole. It will also make our air packs feel lighter. I have listed all of these exercises with the idea in mind that you implement some of them a couple of times a week but not all of them in the same workout. Pick the ones you like and rotate them around every couple of weeks for variety. Don't work your neck too hard at first because having a stiff neck will make it hard on you to do this every week. Start light and increase your weight and intensity over a few weeks. If this saves you from an injury just once, IT will be well worth it.