The deep neck flexors - the pillars of strength of the neck
Aug 13, 2018
Our head weighs approximately the same weight as a light bowling ball (5kgs) and it sits atop our neck which is comprised of 7 cervical vertebra. The vertebra not only have muscles which attach to it that provide stabilization for the neck but these muscles also support the bowling ball of a head we carry around. So who are these muscles? They are the deep neck flexors: longus capitus and longus colli.
The deep neck flexors run down the anterior and antero-lateral surface of your spine to help stabilise your neck and support your head when stationary and in movement. When these muscles get weak however, this leads to things like forward head posture which can lead to dysfunctions in through the upper 3 joints in your neck, leading to headaches and migraines.
When the deep neck flexors are strong, they allow surrounding muscles to work optimally, however when they are weak, the other muscles need to work to support the neck and head and they can get over worked and tired, leading to neck and shoulder tightness, stiffness and pain. Such muscles include sternocleidomastoid, upper trapezius and levator scapula. The trapezius and levator scapulae muscles originate from the upper 3 vertebra from your neck and thus when they are tight, they can pull on the vertebra, adding to the dysfunctions in through your neck, working to increase your headaches and migraines.
So how do the deep neck flexors get weak in the first place? Poor posture through the rest of the spine, such as imbalances through the pelvis, rounded shoulders and slumping forwards, can lead to a forward head posture which can lead to weakness in through the deep neck flexors. The good news however is that you can do specific exercises to strengthen your deep neck flexor muscles to restore them to the pillars of strength that they once were and should be, however the rest of your posture needs to be improved also to prevent them from getting weak again. Therefore, if you find that there is a strong connection between your posture and your headaches or migraines, try this exercise below to begin to strengthen your deep neck flexor muscles.
When the deep neck flexors are strong, they allow surrounding muscles to work optimally, however when they are weak, the other muscles need to work to support the neck and head and they can get over worked and tired, leading to neck and shoulder tightness, stiffness and pain. Such muscles include sternocleidomastoid, upper trapezius and levator scapula. The trapezius and levator scapulae muscles originate from the upper 3 vertebra from your neck and thus when they are tight, they can pull on the vertebra, adding to the dysfunctions in through your neck, working to increase your headaches and migraines.
So how do the deep neck flexors get weak in the first place? Poor posture through the rest of the spine, such as imbalances through the pelvis, rounded shoulders and slumping forwards, can lead to a forward head posture which can lead to weakness in through the deep neck flexors. The good news however is that you can do specific exercises to strengthen your deep neck flexor muscles to restore them to the pillars of strength that they once were and should be, however the rest of your posture needs to be improved also to prevent them from getting weak again. Therefore, if you find that there is a strong connection between your posture and your headaches or migraines, try this exercise below to begin to strengthen your deep neck flexor muscles.
- Place a small rolled up towel (e.g hand towel) under the back on your neck as you are lying down, face up on the floor
- Gently tuck your chin in towards your throat (not chest) and feel the back of your neck extend over the back of the towel
- Breath normally and hold this position for 10 seconds
- Relax, then repeat steps 2&3 10 times
- Repeat daily
