>>17845343To protect your neck from injury on a slightly padded concrete floor, focus on these exercises:
1. Neck Isometrics: Push head against hand (front, sides, back) without moving. Hold 5-10 sec, 3-5 reps, 3-4x/week. Builds stability.
2. Neck Bridges: Lie on back, roll onto head, support with feet. Hold 10-30 sec, 2-3x/week. Strengthens neck extensors.
3. Trap Shrugs: Shrug shoulders with light weights, 3 sets of 12-15 reps, 3-4x/week. Supports neck.
4. Core Exercises: Planks (30-60 sec, 3-4 sets) and dead bugs (3 sets of 10-12 reps), 3-5x/week. Stabilizes body.
5. Breakfalls: Practice tucking chin and rolling (forward/side) with an instructor, 1-2x/week. Reduces impact.
Start gradually, warm up, and consult a professional if new to exercises. These build neck strength and teach safe falling to minimize injury.
