Why is it important to strengthen the deep neck muscles?
Theraband exercises to strengthen the neck
The cervical spine is the most mobile section of the spine, supports the weight of the head and provides movement for the head and neck.
Strengthening the deep muscles on the front and back of the neck is important for stabilizing the cervical spine, preventing forward head posture & alleviating headaches.
A stable spine is a pillar that supports your weight and protects the spinal cord from injury and creates pain-free movement. Spinal stability also prevents vertebrae from shifting improperly, which reduces the risk of herniated discs that lead to nerve compression and chronic neck & head pain.
Forward head posture happens when the head leans forward out of neutral alignment with the spine. Sitting in front of a computer for long hours, looking down at a device or any activity that causes a person to lean forward for extended periods of time causes forward head posture. When the deep muscles on the front and back of the neck are strong they work together synergisticly to prevent forward head posture.
A 2014 study found that the weight of the head increases as the head leans forward, putting more pressure on the spine.
Deep Anterior (Prevertebral) Neck Muscles
The deep muscles on the front of the neck, the cervical flexors, are:
Rectus capitis
Longus Capitis
Longus colli
They are the ‘core’ of the cervical spine, located on the front of the spine. They provide stablility, flexion of the head and help keep the head in alignment over the shoulders.
photo credit: Shutterstock
Deep Posterior Neck Muscles
The deep muscles on the back of the neck, the cervical extensors, are:
Semispinalis cervicis
Rotatores cervicis
Multifidus
Interspinales and Intertransversarii
They are located on the back of the spine and provide stablility, control, rotation and extension of the neck.
Superficial Neck Muscles
The superficial muscles of the neck that are prone to tightness are:
Theraband exercises to stretch the neck
* Upper Trapezius
Scalenes
Sternocleidomastoid (SCM)
* Levator scapulae
They assist in elevvating the shoulder, stablization, bending, rotation and tilting of the head.
