How many athletes do you know who specifically train their neck muscles? No, we don't mean barbell exercises or shrugs, which indirectly stimulate the neck muscles.
A competent approach to strengthening the cervical spine is as rare as correctly performing deep squats. And this doesn’t just apply to beginners or weekend workout enthusiasts. Even experienced trainers try to avoid neck exercises because they consider them dangerous and not worth your effort. So the neck remains unattended... until you accidentally injure it somewhere.
Regardless of experience, every bodybuilder needs to pay due attention to the muscles of the cervical region. The neck area consists of more than a dozen complex muscles. Functioning synchronously with each other, they move the head, fix it and, in addition, participate in the breathing process.
And don’t forget that a powerful neck emphasizes overall athleticism!
If you don't pay enough attention to your neck muscles, you're missing out. This article will help you understand how to properly, safely and effectively strengthen and develop your neck muscles.
First, let's look at the anatomy. We hope you don’t get bored and get through these incomprehensible “multi-books”.
Trapezius muscle
The trapezius muscle is the most famous muscle in the neck and is the one that is most often trained, often unknowingly. It originates from the spinous process of the external occipital protrusion in the nuchal region of the neck and consists of three parts: the upper ( clavicle, acromion), average ( spine of the scapula) and lower ( base of the scapula). Each of these parts performs a specific function.The upper part of the trapezius rotates, raises and lowers the scapula, and the middle and lower parts bring the shoulder blades together.
Scalene muscles
The scalene muscles contract and bend and rotate the cervical spine to the side. They also participate in breathing, raising the chest as you inhale. There are three pairs of scalene muscles (somewhat similar to the trapezius): anterior, middle and posterior.Anterior scalene muscle starts from the anterior tubercles of the cervical vertebrae and is attached to the scalene tubercle of the outer border of the first rib. It is involved in the elevation of the first rib during inhalation.
Average comes from the transverse processes of the first cervical vertebra and the posterior tubercles of the transverse processes of the cervical vertebrae and is attached to the surface of the first rib. It also participates in the elevation of the first rib and flexes and rotates the cervical spine.
And finally posterior scalene muscle. It originates from the posterior tubercles of the transverse processes of the lower cervical vertebra and goes to the outer surface of the first rib. Like the middle muscle, when inhaling, it raises the first rib and turns the cervical spine, but in a slightly different direction.
Belt muscles of the head and neck
The splenius capitis muscle originates from the spinous processes of the first three thoracic vertebrae, joining the lateral section between the superior and inferior nuchal lines.Its “partner”, the splenius neck muscle, starts from the spinous processes of the next three thoracic vertebrae and is attached to the posterior tubercles of the transverse processes of the middle of the cervical spine. Independently of each other, the splenius muscles turn the head and neck to the side and together extend the cervical part of the spine.
Levator scapulae muscle
This muscle starts from the transverse processes of the cervical vertebrae and is attached to the upper angle and spine of the scapula. The main function of the muscle is to lift the scapula upward with a fixed neck and tilt the cervical spine back with a fixed scapula.Sternocleidomastoid muscle
The muscle consists of 2 heads. Medial(sternal) head starts from the upper part of the outer surface of the manubrium of the sternum and extends to the side. Lateral the head starts from the sternal end of the clavicle and rises vertically upward. (2)Both heads are attached to the mastoid process of the temporal bone of the skull. With unilateral contraction, the muscle turns the head in the opposite direction and tilts the head. When bilateral, the muscle bends the neck and head, pushing them forward.
Please note: As mentioned earlier, the trapezius, scalene muscles and sternocleidomastoid muscles are involved in the breathing process and help with everyday movements, so these muscles are very important not only for sports, but also for our daily life.
Is a thin neck a weak neck?
Generally, people don't care what their neck looks like or how thick it is... unless it's so big that they have to have their clothes made to order.Some bodybuilders explain their reluctance to train their neck muscles with a sense of aesthetics. For example, those with a wide waist and narrow collarbones will say that a massive neck will only highlight their shortcomings. However, these excuses are not taken into account in contact sports.
Research has shown that developing strong neck muscles cushions impacts to the head and is directly related to head acceleration after impact.
By the way, American football is considered the most traumatic sport for the cervical spine and head. According to statistics, there are 40 injuries per 1000 workouts.
Exercising on exercise machines helps strengthen the neck muscles, and it has been proven that exercises for this muscle group have helped people suffering from chronic neck pain improve their condition.
Wrestling bridge - pros and cons
This exercise, often used by wrestlers, is the subject of much controversy. Athletes and coaches question its effectiveness and safety, analyzing injuries resulting from forceful impact on the cervical spine.However, doing this exercise correctly under the guidance of an experienced trainer will help you strengthen your neck.
Let us immediately warn you that people with any back or neck injuries should avoid the wrestling bridge. When performing this exercise, remember the fragility of the cervical vertebrae. If you are not sure, then let your trainer find an alternative for you.
General neck training plan
Now that you have learned what muscles the neck consists of, their functions and already have some idea of physiology, let's move on to practice.Your neck must be flexible enough to withstand possible injury and also withstand the stress of training.
Active isolated and static stretching will help avoid injury and ensure healthy mobility of your cervical vertebrae during training. After this, you can move on to stabilization exercises. Thanks to these exercises, the neck muscles will become a kind of shock absorber and protect the cervical spine and even the head from injury.
Lastly, weight training will keep your neck strong.
Exercises
Warming up your neck should be a mandatory part of your workouts. Warm-up includes exercises for muscle stretching and vertebral mobility. Any strength exercises We do it only after warming up! You can start with 2 workouts per week and, if this is not enough for you, increase to 4.Mobility and stretching exercises (warm-up)
1. Trapezius stretch
Resting your hand on the back of your head, stretch your neck muscles, tilting your head forward. 2 sets of 15-20 seconds. Watch the video:
Perform the following exercises according to 6-10 reps with 2 a second delay at the end point of the trajectory - where the tension (stretch) is maximum. No need to help with your hands. There should be no pain!
2. Chin tilts
Lower your chin as low as possible to your chest and hold your head in this position for 2 seconds, repeat the exercise the required number of times.
3. Chin lifts
Raise your chin as high as possible.
4. Tilt towards the shoulder(right, left)
Tilt your head as if you want to touch your ear to your shoulder.
5. Turn your chin to the side(left, right)
Turn your head as if you are looking back.
6. Tilt and turn
You need to lean approximately towards your armpits.
7. Lifting the chin up and to the side
A normal lift, but turn your head to the side as much as possible.
Stabilization exercises (warm-up)
For the first two exercises you will need a rubber band.
1. Turns. 1 set each way, 10 reps.
2. Head lift. 2 sets of 6-10 reps
The following stabilization exercises are performed with an assistant. Besides you will need balls: medical and fitball.
The idea is to use your neck to keep the ball in the same position while your assistant tries to move the ball in different directions. In the video, the assistant applies minimal effort, but their intensity can be increased.
Although these exercises look very peculiar (“not like a bodybuilder”), they reproduce the real effects on the human body and head that you experience in everyday life.
We remind you that this was a warm-up.
Strength exercises
Very few gyms, which have a special belt for neck training:Therefore, we suggest pumping up your neck using barbell discs, which are available in any gym. You will also need a bench with an adjustable incline.
Start with a weight that is very easy for you to perform the exercises with. This will make it easier for you to learn the technique of movements with weights, and in the future increase weight.
Do not, under any circumstances, help give any impulse to the movement with your body. All efforts are made only by the muscles of the neck!
Movements should not be sudden. It's still the neck, not the biceps. Any minor injury can turn into serious problems.
Neck flexion, 3 sets of 8-12 times
Neck extension, 3 sets of 8-12 times
Side bends, 3 sets of 8-12 times. The neck is weaker in this direction, so it is worth taking a lighter disc.
Exercises to develop neck muscles should be integral part your training programs, regardless of whether you are an experienced athlete or just a fitness enthusiast. This will greatly reduce the risk of injury, protect your spine and simply allow you to walk with your head held high.
Splenius capitis muscle covers and holds in place the deeper muscles of the neck. Covered by the upper part of the trapezius muscle.
Start: wide base from the nuchal ligament
Attachment: to the lateral part of the superior nuchal line and along the posterior edge of the mastoid process - a growth on the temporal bone just behind the ear.
Function: with unilateral contraction, the muscle turns the head in its direction; with bilateral contraction, the muscle extends the cervical part of the spine and tilts the head back.
Splenius neck muscle
Covered by the trapezius and serratus posterior superior muscles
Start: from the spinous processes of the 3rd to 5th thoracic vertebrae, extends upward and outward.
Attachment: transverse processes of 2-3 upper cervical vertebrae.
Function: extends the cervical part of the spine, turns the cervical part of the spine in its direction.
Both muscles tilt the head and neck posteriorly
Stairs
Muscles of the neck of the deep layer of the lateral group. There are 3 pairs:
Anterior scalene muscle
Medium scalene muscle
Posterior scalene muscle
Start:
· Anterior - transverse processes of the III-VI cervical vertebrae.
Middle - transverse processes of the II-VII cervical vertebrae
Posterior - transverse processes of IV-VI cervical vertebrae
Attachment:
· Anterior - tubercle of the anterior scalene muscle on the 1st rib.
· Middle - 1st rib, posterior to the groove of the subclavian artery.
Posterior - upper edge of the 2nd rib
Function: The 1st and 2nd ribs are raised. Participate in the act of inhalation. With fixed ribs, contracting on both sides, bend the cervical spine anteriorly, and with unilateral contraction, tilt it in one direction
Deltoid
Three bundles are distinguished: anterior, middle (lateral), posterior.
Start:
· The anterior group of fibers originates from most of the anterior edge and upper surface of the lateral third of the clavicle.
· Lateral group - from the acromial part of the scapula.
· Posterior group - from the lower part of the posterior edge of the spine of the scapula along its entire length to the medial edge.
Attachment: to the V-shaped tuberosity ( deltoid tuberosity) on the outer surface of the humerus.
Function: With simultaneous contraction of all muscle bundles, it causes abduction of the arm in the frontal plane. The greatest effectiveness of this movement is achieved with the arm in an inward rotation position. The antagonists during arm abduction are the pectoralis major and latissimus dorsi muscles.
· Front beams participate in lateral abduction of the arm during external rotation of the shoulder. They have little role in shoulder flexion, but they assist the pectoralis major muscle (elbow just below the shoulder) in this movement. Assists the muscles: subclavian, pectoralis major and latissimus dorsi with internal rotation of the shoulder.
· Lateral bundles participate in lateral abduction of the shoulder when it is in internal rotation and in horizontal abduction when it is in external rotation.
· Back bundles take a large part in horizontal extension, especially due to the small participation of the latissimus dorsi muscle in this movement in the horizontal plane. Other horizontal extensors - the infraspinatus and teres minor muscles - also work together with the posterior portion of the deltoid muscle as external rotators, antagonistic to the internal rotators - large pectoral muscles and the widest. The posterior portion of the deltoid muscle also takes a large part in hyperextension of the shoulder, with the support of the long head of the triceps.
Supraspinatus muscle
triangular, completely fills the supraspinous fossa of the scapula. The muscle bundles, converging into a narrower part of the muscle, pass under the acromion.
Start: supraspinatus fossa of the scapula, supraspinatus fascia
Attachment:, shoulder joint capsule
Function: Abducts the shoulder, retracts the capsule of the shoulder joint, synergist of the deltoid muscle. When contracting, the muscle retracts the capsule, preventing it from being pinched.
Infraspinatus muscle
Along its length it is covered above and laterally by the deltoid muscle, with the medial by the trapezius, in the lower sections by the latissimus dorsi and the teres major muscle. The middle part is covered with its own fascia. The muscle starts from the entire surface of the infraspinatus fossa of the scapula, leaving the outer edge and lower angle free.
Start: infraspinatus fossa, infraspinatus fascia
Attachment: greater tubercle of the humerus
Function: rotates the shoulder outward (supination) and retracts the joint capsule
Small round
The upper edge of the teres minor muscle is closely adjacent to the infraspinatus muscle; its posterior part is covered by the teres major muscle, and the anterior part by the deltoid muscle.
Start: lateral edge of the scapula, infraspinatus fascia.
Attachment: greater tubercle of the humerus
Function: rotates the shoulder outward (supination), pulls back the joint capsule of the shoulder joint
Big round
All along the posterior section covered by the latissimus dorsi muscle, in the outer section by the long head of the triceps brachii muscle, the deltoid muscle, and in the middle section by the thin fascia.
Start: inferior angle of the scapula, infraspinatus fascia
Attachment: crest of the lesser tubercle of the humerus
Function: extends the shoulder, rotates it medially (pronation).
Subscapularis muscle
There are two layers in the muscle - superficial and deep. Deep bundles start from the costal surface of the scapula, and superficial bundles start from the subscapular fascia, which is attached to the edges of the subscapular fossa.
Start: costal surface of the scapula
Attachment: lesser tubercle of the humerus
Function: rotates the shoulder inward and brings it to the body; it can also stretch the articular capsule, protecting the latter from pinching.
A person performs all his actions with the help of muscles. The main functions of the muscular system are: maintaining the human body in a state of balance and ensuring its mobility. Muscles allow people to move in space, protect internal organs, provide breathing, swallowing and other movements necessary for the life support of the body. The total mass of functional tissue in an adult is about one-third of his weight, and the total number is more than six hundred different muscles.
Splenius capitis muscle: anatomy and functions
Let's consider one of the main ones. The belt is located below the trapezoid and is covered by its upper section. It starts from the bulge behind the ear, then runs diagonally to the vertebrae in the middle of the neck and upper back at the level between the third and fifth thoracic vertebrae. When lowering the head back and forth, to the side, when rotating it and straightening the neck, the splenius capitis muscle is involved, the functions of which are to perform these movements.
Symptoms and causes of muscle damage
Like all organs in the human body, muscles are susceptible to disease and damage. A person experiences painful and unpleasant symptoms when the splenius muscle of the head is affected. The upper parietal region hurts, the pain is localized inside the skull behind the eyeball. Painful shooting from the back of the head to the eyeball may be observed. Often such pain is called acute intracranial pain. Patients experience blurred vision on the side where the splenius muscles of the head and neck are affected. Along with the listed symptoms, patients have pain in the neck.
The causes of damage to the splenius capitis muscle can be:
- neck injury;
- severe or sudden overload;
- long-term retention of the position of tilting the head and neck forward;
- constant stoop.
Those who are tired are very susceptible to injury when exposed to a current of cold air.
Diagnostics
A palpation procedure will help diagnose a condition where the splenius muscle of the head is inflamed. It should only be carried out by an experienced medical specialist. During palpation, painful points are identified at the attachment points of the splenius muscle, the upper part and the muscle that lifts the scapula. The patient's head tilts towards the affected tissue. This procedure provides muscle relaxation. The space between the base of the neck and the shoulder girdle is palpated, while the patient's head is turned in the opposite direction from the affected muscle to stretch it. The upper part of the muscle is also palpated at the place where its upper ends meet - the trapezoid and sternocleidoid-mastoid. Painful sensations in the patient during palpation will help identify areas of muscle damage and take measures to eliminate them.
To determine pain when performing active and passive movements, a range of motion study is performed.
Prevention
To prevent the splenius muscle of the head from causing pain and causing other symptoms of inflammation, doctors recommend following a few simple rules:
- Under no circumstances should you engage in self-diagnosis or self-medication. If symptoms of the disease appear, you must consult a specialist doctor for diagnosis, prescribing treatment, and performing procedures.
- It is necessary to monitor your posture: avoid strong or DC voltage in the cervical spine, do not tilt your head too much when working at the computer, when reading, at the workplace.
- At home and at work it is necessary to perform gymnastic exercises for the shoulder and cervical back.
- Avoid drafts.
Treatment
To treat the painful condition of the splenius capitis muscle, a procedure is used. It consists of joint manipulations between the patient and the doctor, aimed at transitioning from passive stretching of the splenius capitis muscle to gradual and step-by-step stretching of the muscle and holding it in a new position. This procedure allows you to relieve pain and restore elasticity to the muscle. This treatment method can also be carried out at home.
The splenius capitis muscle, like other long neck muscles, often becomes a source of pain, which massage and self-massage will help to cope with. Treatment procedures are carried out by professional massage therapists in specialized institutions. To perform self-massage, you need to lie with the back of your head on a pillow, while the muscle relaxes and becomes easy to feel. You need to grab the splenius capitis muscle between your fingers. Movements should be light and slow. To eliminate pain and tension, self-massage should be long-lasting.
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Proximal attachment. Posterior tubercles of the transverse processes of the cervical vertebrae O-NW.
Distal attachment. Spinous processes of vertebrae T3-T6.
Function. Unilateral action: turning and tilting the neck to the side. Bilateral action: neck straightening.
Palpation. For localization, the following structures should be identified:
. Trapezius muscle.
. The levator scapulae muscle.
To palpate the splenius neck muscle, sit the patient so that his back rests on the back of the chair. The head should be slightly tilted towards the palpated muscle, relaxing the trapezius muscle and the levator scapulae muscle. Palpate vertically with one or two fingers the area between the trapezius muscle and the levator scapulae muscle.
In this case, the trapezius muscle should be medial and posterior, and the muscle that completes the scapula should be lateral and anterior. Gently slightly turn the patient’s head in the direction opposite to the muscle being studied. Palpate the places of local contraction of individual bundles of muscle fibers in the indicated area in the vertical direction.
Pain pattern. Pain in the neck, cerebral part of the skull and orbit. The superior trigger point causes aching pain from the side of the head to the eye socket, with possible visual impairment on the same side. The lower trigger point causes pain that radiates up and to the base of the neck.
Causal or supporting factors.
Postural stresses that overload the muscle, for example, moving the head forward to compensate for excessive thoracic kyphosis.
Satellite trigger points. Levator scapulae, upper trapezius, sternocleidomastoid and splenius capitis muscles.
Affected organ system. Vision.
Associated zones, meridians and points.
Dorsal zone; foot meridian of the bladder tai yang.
Stretching exercises. Move your head forward and towards the unaffected side. Rotate it 30-40 degrees in the same direction. Gently tilt your head down; this movement should occur slightly more forward than sideways. This will stretch the muscle on the opposite side.
Strengthening exercise. Isometric tension versus soft resistance. Clasp your hands behind your head at the level of the nuchal line. Press your head and neck back against the gentle resistance of your clasped hands.
D. Finando, C. Finando
The entire human body, including his neck, is formed from muscles. The list of the main ones includes the splenius neck muscle, which our article will focus on.
Each muscle has its own fiber direction. For those located on the sides it is oblique, and for those located in the middle it is longitudinal. All muscles represent a kind of movable support for the head and play a very important role.
So, the belt represents surface layer deep ones that base the spinal muscle mass and form three layers (upper, middle and deep). Like the others, the splenius muscle is well developed. It is large and strong, located in the back of the cervical region and is a pair. Contracting symmetrically, this muscle extends the spine, and with unilateral contraction, the cervical part turns only in one direction. The muscle is innervated by the posterior spinal nerves and is supplied by the deep cervical and occipital arteries.
Who suffers from muscle pain
The disadvantages of sedentary work are well known to people who, if their head is positioned incorrectly for a long time, may develop muscle spasms in the neck area. Sometimes pain occurs when walking or otherwise straining the area. The result is compression of blood vessels, impaired blood circulation and blood supply to muscles, which leads to swelling, pain and hypoxia.
This condition, in turn, can lead not only to frequent headaches, but also to nervous disorders. Therefore, if the belt hurts, you must take short breaks from work and pay attention to it.
How to strengthen muscles
All neck muscles are paired, that is, lateral flexion-extension will use them completely. Thanks to this feature, the simplest stretching exercises are sufficient, but before you start doing them, you need to decide in which direction the bend is easier. For some this is a backward movement, for others it is extension (tilting the head towards chest). Therefore, the exercises should be done in stages, first we develop the extensor muscles and only then, to strengthen them, we begin to perform lateral head tilts.
Starting small, but doing this daily and gradually increasing the tension in the neck muscles, we ensure that they become stronger, including, of course, the splenius muscle of the neck.
Extension exercises
Stretching
Having worked this muscle group well, you can add a little load and start stretching them. In this training, we tilt our heads alternately - to the left and then to the right.
We take the starting position:
- The left hand is placed on the back of the head.
- We lean forward and then try to touch our chin to our shoulder.
- Let's rest.
- We change hands.
The lateral muscles are involved here, but the medial muscles also work additionally. Such exercises improve blood circulation, relieve excess static tension, and thanks to them, the neck is well strengthened.
Flexion exercises
- Hands are folded on the forehead.
- Shoulders slumped.
- The chin stretches as high as possible.
And finally, we repeat stretching exercises for the lateral muscles. The basic rule for stretching muscles is that the movement is done exactly opposite to its normal movement. If you experience unpleasant pain in the splenius muscle, we use exercises.
To feel it, you need to sit down and tilt your head slightly to the side. By pressing your fingers on the corner of the neck, you can feel how the splenius muscle of the neck tenses. Its functions are responsible for rotation, flexion and extension of the cervical spine. By pressing your fingers on it and holding them in this position for a while, you will feel its slow and pleasant relaxation.
Why do my back muscles hurt?
Medical statistics show that periodic pain in the back muscles occurs in every third adult. Most often this is a neck spasm, but there are other causes:
- One of them is cervical radiculitis. It occurs when nerve roots are pinched and is expressed in the form of acute attacks of pain. To prevent this, it is necessary to pay attention special attention formation muscle corset. It allows you to remove excess stress from the neck.
- If you turn your head abruptly or perform the exercises incorrectly, they may become stretched, accompanied by unpleasant pain.
- If the splenius neck muscle is bothered by prolonged aching pain, and upon palpation a thickening is clearly felt and the pain becomes stronger, there is myositis - inflammation of the neck muscles.
- There are a number of other more serious diseases in which muscle pain is observed - cardiac ischemia, polymyalgia, ankylosing spondylitis. Therefore, if you experience frequent pain in the neck, you should consult a doctor.
Take care of yourself
If a muscle spasm does occur and the pain is quite strong, you should not immediately take analgesics. In most cases, it is enough to take a warm, relaxing bath, get a light massage, or take a short, relaxing walk.
The splenius neck muscle plays an important role in the breathing and swallowing processes, pronouncing sounds, so you should pay special attention to it and perform daily simple exercises, watch your posture and allow yourself a short break at work. This is an important part of our body that should be protected.
