Neck Muscles
Why should I care about my neck?
The neck muscles are responsible for head movement, stabilizing the upper region of the body, assisting in swallowing, helping to elevate the rib cage during inhalation, and more. The neck is a great shock absorber and a great mechanism for decelerating the movement of the head. Having stronger neck muscles can help control the whipping motion of the head. Poor posture, awkward sleeping positions, and age-related stiffness can lead to muscle imbalances and stiffness in the neck and shoulders, which can lead to pain or headaches. Strengthening your neck can lower your risk of injury, stress, and general neck pain. Because the neck is used in most sports, it's important to keep it strong and healthy. A strong neck will also protect you against injuries that can result from lifting heavy objects overhead (e.g. reaching for things above your head in cupboards and on shelves) or accidental impact. The strength of the neck can also impact the respiratory system and the quality of breathing as several of the neck muscles assist in respiration, especially during demanding exercise. Therefore stronger neck muscles will improve your sports’ performance.
How can I strengthen my neck?
There are several exercises that help to improve our neck muscle’s ability, and at Giorgia fitMindset we usually practice them during the elastic band class and during the stretching session. In my opinion, these sessions alone are not enough. Even though I know you all have crazy busy lives, I would still encourage you to establish a quick neck routine, perhaps before jumping out of bed and after your shower. For example:
Your morning alarm sounds, turn it off and do your neck homework while still enjoying a few more moments in bed.
Neck lifting:
X10 Left side: lay down on your left and gently lift your neck from the pillow to your shoulder.
X10 Turn on your back: lift your neck from the pillow and press your chin to your chest.
X10 Right side: lay down on your right and gently lift your neck from the pillow to your shoulder.
Neck chicken:
X10 From donkey pose, your entire body is steady while moving your neck up and down.
Neck clean:
Shower done but take a few more minutes to relax. Grab a towel and put it around your neck.
X10 Pull the towel with the left hand to the left and move your head diagonally to your right shoulder.
X10 Pull the towel with the right hand to the right and move your head diagonally to your left shoulder.
That’s it! As usual, be perseverant and make it part of your active routine.
A video - based guide is available to make it easier.
Neck in life
I sustained various injuries throughout my athletic life and learned from my personal mistakes. In December 2009, while studying for the scheletric part of one of the anatomy’s exams at college, I learned a lot about the importance of our neck’s muscles. (If you are interested, I wrote a short paragraph about the neck scheletric anatomy below). Working in the ICU, I learned how the neck protects delicate parts of our body such as the carotide. However, no one in my athletic life ever taught me that we need to be careful with our necks. Only once I got hurt did I finally understand. I have always had a pretty thick neck. (If you stop reading, go on youtube, and watch a Judo video, you’ll understand why). But after having Lily, my second child, the combination of a long break from Judo (1 year), breastfeeding positions, carrying Leo on my shoulders while baby Lily in a carrier, and the brilliant idea of doing a national Judo Championship without any Judo training in months led me to injure my neck. I won the competition but got two cervical protrusions and a lot of physical therapy sessions. And can you guess why? My neck was not well trained. But now I know the importance of training your neck, I will remind you every day!
Anatomy
Neck muscles help support the cervical spine and contribute to movements of the head, neck, upper back, and shoulders. Here are some of the key muscles attached to the cervical spine:
Levator scapulae is attached at the top four cervical vertebrae (C1 to C4) and runs down the side of the neck to attach at the top of the shoulder blade (scapula). This muscle helps with lifting the shoulder blade, bending the neck to the side, and rotating the head.
Sternocleidomastoid (SCM) is attached behind the ear and travels down the front of the neck to attach at both the sternum and collarbone. It allows the head to be rotated to the side or the chin tilted upward.
Trapezius is a large surface muscle that spans from the base of the skull down the cervical spine and into the lower thoracic spine (mid back), as well as out to the shoulder blade. It can be involved in extending the head upward or neck backward, rotating/turning the head, or lifting the shoulder blade.
Erector spinae. Numerous muscles comprise the erector spinae muscles throughout the spine. In the cervical spine, the erector spinae muscles play key roles in supporting posture, rotating the neck, and extending the neck backward.
Deep cervical flexors. The muscle group is composed of the longus capitus and longus colli muscles, which run down the front of the cervical spine. The deep cervical flexor muscles are involved in flexing the neck forward as well as stabilizing the cervical spine.
Suboccipitals. Composed of 4 pairs of small muscles, the suboccipital muscles connect the top of the cervical spine with the base of the skull. The suboccipitals are important for head extension and rotation.
There are numerous other muscles connected to the neck, which all work in concert with tendons (connect muscles to bones) and ligaments (connect bones to bones). If a neck muscle is strained, it can become painful, tight, and possibly lead to a stiff neck.
Cervical Spine Ligaments
Ligaments are durable soft tissues that connect bones together. There are many ligaments in the neck, but 3 types are important for helping to stabilize the entire spine:
Anterior longitudinal ligament (ALL) starts at the base of the skull (occiput) and goes down the front of the vertebral bodies and intervertebral discs. When the neck is extended backwards, the ALL is the key ligament to resist and become stretched during that movement.
Posterior longitudinal ligament (PLL) starts at C2 and goes down the back of the vertebral bodies and intervertebral discs. When the neck is flexed forward, this ligament stretches and resists that motion. The PLL is located inside the spinal canal in front of the spinal cord.
Ligamentum flava are short, paired ligaments that connect the vertebral arches of adjacent vertebrae, helping to cover the spinal cord from behind. Starting at C2-C3, each ligamentum flavum connects a lamina to the lamina below. Over time, the ligament flava thicken and in some cases contribute to compressing a spinal nerve root or the spinal cord.
There are numerous other ligaments that play a part in holding neck bones together, which is crucial for other neck functions to occur, such as facilitating blood flow through the cervical spine.
