It’s been estimated that 50% of military helicopter pilots experience neck pain in the previous year, likely due to the postural demands and helmet-mounted technology. Physical therapist researchers in Sweden investigated the effectiveness of a neck exercise program for Swedish Air Force helicopter pilots and reported their findings in Spine. They measured the incidence of neck pain and EMG activity of neck muscles during a cranio-cervical flexion test in 68 active-duty pilots that were randomly assigned to an exercise or control group.

An experienced physiotherapist supervised the exercises which were performed 1 to 2 times a day for 10 to 15 minutes with 2 to 4 exercises. The exercises were individually prescribed and progressed by the physiotherapist based on the pilots’ progress toward motor control and movement quality, rather than a specific number of sets and repetitions. Pilots progressed through a specific set of exercises over 6 weeks. Using Thera-Band resistance bands, the exercises gradually challenged the neck and shoulder muscle function from non-postural to postural exercises, and endurance-strength exercises. (Download the helicopter pilot exercise protocol here)

After the 6-week program, the exercise group significantly decreased their muscle activation levels (measured with EMG) of the sternocleidomastoid (SCM) muscle during the cranio-cervical flexion test compared to the control group. This suggests the participants in the exercise group were more efficient at using their deep neck flexors by reducing the contribution of the superficial neck flexors. The late Professor Vladimir Janda MD often noted that overactive SCM muscles contributes to his “upper crossed syndrome” resulting in neck pain. Pilots with higher levels of compliance had more reduction in SCM activity, indicating a dose-effect of the exercise program.

At a 12-month follow up after the program, the exercise group had reduced their incidence of neck pain within the previous 3 months from 76% to 44%, and from 38% to 15% within the previous week, whereas the incidence rates were unchanged in the control group. In addition, the exercise group was 2 to 3 times less likely to have neck pain than the control group. The authors concluded that the exercise program including Thera-Band resistance can be a “preventive strategy for military pilots.”

REFERENCE Ang BO, Monnier A, Harms-Ringdahl K. Neck/shoulder exercise for neck pain in air force helicopter pilots: a randomized controlled trial. Spine (Phila Pa 1976). 2009 Jul 15;34(16):E544-51.

Visit the Thera-Band Academy Neck Pain Resource Center here

Related posts:

  1. Thera-Band® exercise helps improve bone density and reduce falls in osteoporosis
  2. Thera-Band® resistance helps headache associated with neck pain
  3. Thera-Band® Exercises Increase Muscle Size in Spastic Cerebral Palsy
  4. Elastic bands effective at treating neck pain and whiplash
  5. Guidelines for treating neck pain with Thera-Band Tubing