Hallo kings and queens. The study by Domenech et al in 2011 studied the deep neck flexor hold. What it found was that people without neck pain had average values of 30 +/- 15 seconds seconds for females and 40 for males +/- 20 seconds.
This endurance test tests the strength of the deep neck flexors. The longus colli and capitis muscles. These muscles stabilise your neck, facilitate erect posture, which takes pressure of your upper cervical spine -which when irritated - is often the culprit of headaches and migraines.
What this study suggests is getting your neck endurance on the upper limits of normal (45 seconds for females; 60 seconds for males) is likely to help prevent further neck pain, headaches, migraines, disc injuries and help make your neck more resilient and healthy.
To get your deep neck flexor muscles stronger and fitter simply practice the hold. Once you get good at this (near or above the suggested times) add rotations. Once this gets easy consider adding a 0.5 kg ankle weight on your head before progressing to 1 kg and eventually 2 kg.
Add the length of your hold in the comment section below friends! Then come back in a month after exercising it to add your new time!
