The muscles responsible for neck flexion, or bending your head forward, are important for neck stability and support. These muscles can include the sternocleidomastoids, longus colli and capitis, and to some degree the scalene muscles as well. Weakening and/or overuse of these muscles can result in neck pain. Modern demands of behavior and habits of posture contribute to such weakness, notably slouching over- or looking down at electronic devices. Strengthening these muscles can help to decrease, or in some cases resolve, any symptoms that result from neck flexor weakness.
- Exercises:
- In Chair:
- Sit in a chair and back straight
- Look up at the ceiling
- Now lower your head, being careful to not let your chin move forward and only up and down
- Take a breath in, hold for 3-5 seconds
- Now looking back at the ceiling, exhaling as you do so
- Repeat 10 times, relaxing between each time
- Head Lift:
- Lie on your back – knees comfortably bent, head supported by a folded towel if needed
- Lift your head off the towel – notice the feeling of the muscles you use to do this
- Now nod your head without lifting it anymore – you should feel a different set of muscles working, these are the deep neck flexor muscles now engaging
- Hold this position for 5 seconds, and repeat 10 times
- Head Turn:
- Lie on your back – knees comfortably bent, head supported by a folded towel if needed
- Place your hand on the left side of your head, and turn your head against your hand’s resistance
- Hold for 5 seconds, repeat 10 times
- Now do the same on the right side, holding for 5 seconds each time for 10 times
- Stomach position:
- Lie on your stomach, hands supporting the forehead
- Lift your head and chest off your hands and floor, then perform small nodding movements
- Hold for 5 seconds, repeat 10 times
- In Chair: