Top Neck Pain Exercises: Get Rid Of Neck Pain | Deep Cervical Flexors
Do you have neck pain?
Do you want to know the neck pain exercises that helps according to the research?
In this issue of Bodi Empowerment I show you the neck pain exercises to get rid of that pain in the neck, literally.
Research has shown that people like you with neck pain use their larger superficial neck muscles as compared to their deeper neck muscles also called deep neck flexors. -
See Also: Top 3 Upper Back Exercises
The deep neck flexors are the muscles that aren’t activating via the nerves. Through injury, pain or irritation the nerve going to the muscles sends signals to the muscles to turn it off or inhibit them.
See Also: 3 Exercises For Cervical Spine Pain
Why is the muscle turned off or inhibited by the nerve? One of the reasons is if you contract that muscle it would give you a painful neck, that’s why. So by having the muscle work at eg. 1/2 strength you don’t irritate the muscle and thus your neck pain. What this means is that in order to decrease pain and get more motion back into your neck there are key exercises that can help you. They are the deep neck flexor exercises.
For those keeners:
The Deep Cervical Flexors are made up by:
- Longus Colli
- Longus Capitus
The superficial Cervical Flexors are made up by:
- Sternocleidomastoid (SCM)
- Anterior Scale Muscles
Neck Pain Exercises:
Chin Nod: Activating the Deep Cervical Flexors For Neck Pain
- Lie Face up.
- Place a small rolled up towel underneath the space of your neck to fill it up.
- Place one hand covering the sides of your neck as if you are grabbing your own neck. (I didn’t do it in the picture so you can see)
- Nod your chin ie. bring your chin forward toward your chest making sure you don’t activate those superficial muscles.
Careful when doing this exercise
If you feel your muscles tighten underneath your hand you are activating the superficial muscles. You shouldn’t feel any muscles tightening under your hands as the muscles you are using are too deep to palpate. You want to only activate the deep neck muscles.
Flexion Exercise For Neck Pain
- Lie face-up.
- Interlace your fingers behind your head to bring your head up to your chin.
- Put your hands down at your side.
- Hold your neck up for as long as you can then let your head come down slowly.
Bruegger For Neck Pain
Level 1 For Neck Pain
- Lie face down.
- Bring your shoulder blades together and down: Don’t lift your hands off the table.
- Your head comes off the table with your chin tucked in.
Level 2 For Neck Pain
- Get up on your elbows .
- Bring your Shoulder blades together and down.
- Chin tucked with your neck slightly flexed.
- Extend your neck till your neck is aligned with chin still tucked in.
Level 3 For Neck Pain
- Lie face-down on the floor.
- Contract your gluteus maximus (butt muscles) and raise your chest and arms off the floor.
- Point your thumbs toward the ceiling.
- Bring your shoulder blades together with a hard contraction, while pushing them toward your tail bone.
- Hold for 10 seconds 3 times. Work your way up to a total time of 60 seconds without rest.
See Also: Exercises To Help Your Stiff Neck
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- ↑ Jull GA, O’Leary SP, Falla DL. Clinical Assessment of the Deep Cervical Flexor Muscles: The Craniocervical Flexion Test. Journal of Manipulative and Physiological Therapeutics. 2008; 525-533.
- Cagnie B, Dickx N, Peeters I, Tuytens J, Achten E, Cambier D, Danneels L. The use of functional MRI to evaluate cervical flexor activity during different cervical flexion exercises. Journal of Applied Physiology. 2008; 104:230-235.
- O’Leary S, Jull G, Kim M, Vincenzino B. Specificity in Retraining Craniocervical Flexor Muscle Performance. Journal of Orthopaedic and Sports Physical Therapy. 2007; 37(1):3-9.
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