Buy the Brachial Plexus worksheetA brachial plexus injury is sometimes called a burner or a stinger. It happens a lot in football when the neck and shoulder area get over stretched causing injury. The brachial plexus is a network of nerves that branch off to form most of the other nerves down into the shoulder and arm.

The first set of exercises will be neck isometric exercises. This is when you are activating the muscles, but not actually moving them. Start off with your hand on the side of your head. Push your head into your hand, but try not to let your head move much. Push for 3-5 seconds and do about 5. Switch sides and do the same thing on the other side. Now place your hand on your forehead, and push down like you are bringing your chin to your chest. Push for 3-5 seconds and do about 5. Then place your hand on the back of your head and push like you are going to look up at the ceiling. Push for 3-5 seconds and do about 5.

Now lie down on your back with your knees propped up. With your shoulders relaxed, slowly bring your chin towards your chest, and slowly come back down. Do this 10 times. Then turn over to your side. Put your arm on the ground above your head, so you can place your head on your arm. Life your head up towards the ceiling with your shoulders relaxed. Try to keep your head in a neutral position looking forward. Do 10 of these and then switch sides.

Next you are going to get on all fours in quadruped. Start with your head in a neutral position looking down at the ground, and then slowly lift your head up looking straight ahead. Slowly come back down. Do 10 of these.

The last exercise is going to be shoulder shrugs. Lift your shoulders up towards the ceiling, but try to keep your head and neck in one spot. Don’t bring your ears down towards your shoulders, lift your shoulders up. Do 10 of these.