Making
the Muscles of the Neck Work For You
The muscles
that move the neck are complex because they not only control the
cervical spine, but also the shoulder and shoulder blade (scapula).
Neck muscles
can be divided into three areas:
- Superficial
cervical muscles
- Deep cervical
muscles
- Scapular
muscles
Superficial
Neck Muscles
These muscles are the ones that are easily felt. Mainly the Sternocleidomastoid
and Scalene muscles. Often, these muscles are over-used and significant
sources of pain.
Deep
Cervical Muscles
These muscles are not readily felt. They sit right up against the
spinal column and help stabilize movement at the neck. These include
muscles like the longus colli and longus capitus. Often, these muscles
are under-used and dominated by the superficial muscles of the neck
Scapular
Muscles
These muscles move not only the head and neck, but also the shoulder
and shoulder blade (scapula). They include the upper
trapezius, middle/lower
trapezius, rhomboids
and levator scapulae. These muscles are often significant sources
of pain due to over-use.
The
goal is to minimize stress on the superficial muscles, allow the
scapular muscles to be used efficiently, and force the deep cervical
muscles to stabilize the cervical spine more efficiently.
Here are 3 exercises to help with this:
Deep
Neck Muscle Flexor Strengthening
These are the muscles that tend to become weak, while the painful
muscles are left to do all the work.
Lying on your back,
tuck your chin downward as if to make a "double chin". Next,
lift your head off the bed no more than one inch. The chin should
remain tucked in. Very often, this is something that needs to be instructed
to perform correctly. Hold for 10 seconds. Repeat 5 times. The only
thing that should be felt is fatigue in the front of the neck. This
should never cause neck pain or dizziness. Upper
Trapezius and Scalene Stretching
These are the muscles that tend to become tightened, forcing the
neck muscles into a position in which they are not able to perform
as well.
Reach around with one hand and slowly, gently pull your head and neck
to the same side. If you are pulling the head/neck to the right, you
should feel a stretch on the left. if you feel the stretch on the
same side, something is being pinched, and you should see the advice
of a healthcare professional. Hold the stretch for 15-20 seconds,
and gently bring your head back into neutral. Middle
Trapezius Strengthening
These muscles are often under-used during arm and neck movements.
As a result, the muscles of the neck like the upper trapezius try
to take over and become strained and painful.
Holding the arms out as shown, pull the shoulder blades or scapulae
DOWN and IN. The shoulder girdle should not rise. Hold for 6 seconds,
and relax. A good cue is to lift the chest forward and up as you
pull your shoulder blades down and in.
This can also be performed using a resistance band as shown:
There
are probably 50 ways to perform these exercises incorrectly, and
it is recommended they are taught by a professional after a thorough
evaluation of the neck.
DISCLAIMER:
The
information presented on DaiseyPT.com is provided for educational
purposes only and is not intended to be a substitute for professional
medical or physical therapy advice. You should not use the information
on this web site for diagnosing or treating a medical or health
condition. If you have or suspect you have a medical problem, promptly
contact your professional healthcare provider.
The exercises
presented in these articles pose risks if performed incorrectly
or if performed by persons who may be inappropriate for them. They
are provided for informational purposes only and to provide education
and insight into a particular interest. Daisey Physical Therapy
& Sports Medicine Inc. does not recommend performing them without
a complete history and examination as well as professional instruction.
Daisey Physical Therapy & Sports Medicine assumes no liability
for any injury that may occur by attempting the exercises presented
here.
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