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24.08.2012

Muscles of neck flexion, weight gain supplements in south africa - PDF Review

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Longus colli and capitis – this is found in the anterior neck area and is used for flexion. Infrahyoid and suprahyoid – these muscles are for opening the jaw and for flexing the neck, and are found in the anterior neck area.
Splenius capitis, splenius cervsi and the semispinalis capitis muscles – the splenius is used for neck rotation, while the semispinalis is used for neck flexion. Suboccipitals – these muscles are found in the posterior skull and the temples, and are used for extending and rotating the head. Trapezius muscles – these muscles can do multiple actions, including pulling the scapula towards the body as well as neck extension.
Sternocleidomastoid muscles – these muscles, individually, are responsible for turning the head in opposite sides.
There are a lot of muscles in the neck, but they all work together to be able to do all the complicated muscle movements of the neck that are necessary for everyday living.
Similar to one of our earlier articles on the abdominals, if you google “neck strengthening,” you will get some very crazy ideas of how you should strengthen your neck (see the picture to the right for just one of many interesting ideas). For example, the upper trap muscle gets a bad rap, because many of us use this muscle to assist us in lifting our arms overhead. Whether due to disuse, poor posture habits, or lack of extended periods of crawling as infants, the majority of us demonstrate poor activation of these muscles, even with cuing. With poor activation, these muscles have little chance of being strong enough to stabilize our head and neck position against gravity all day long. 1) Tuck your chin down, lengthening the muscles that connect your head to your neck, but only the distance of the lead of a sharpened pencil.


The most common sources of neck pain are whiplash, cervical herniated discs, cervical spinal stenosis, osteoarthritis, or cervical adenitis. It is a must that the neck and the neck muscles must be given ample protection and relief, because ailments in the neck can lead to worse pains across the body.
However, over time this muscle is over-worked from lifting our arms, as well as being over-stretched by chronically poor forward head posture, resulting in pain, tension, and even tension headaches that feel like a sword through the eye. So this month we have some beginning exercises to activate the deep anterior neck flexors and a few progressions to keep you challenged.
Most people move too far, tucking their chin way too far down toward the chest; however, this will just activate the large neck compensating muscles, which defeats the purpose of this exercise! The purpose of the neck muscles is either to allow for neck movement or to provide structural support for the head.
They all attach to the middle of the back, and the strain caused to this is usually the cause of neck pain. Massage therapists closely study the neck to be able to study the pressure points that will help in relieving muscle tension and pain. If you consult the research, it isn’t as important to strengthen the neck as it is to stabilize the neck. The scalenes, upper traps, levators, and sternocleidomastoids (SCM’s) were never intended to be utilized as neck stabilizers. The scalenes and SCM’s are muscles that many people use to assist in breathing, but these muscles are only intended for breathing under duress or extreme exercise, when it is hard to catch your breath. This group of muscles consists of the longus capitus, longus colli, rectus capitus anterior, and rectus capitus lateralis.


With these exercises, less is more; if you move too far or too fast, or move on to the progressions too soon, your exercises will backfire, and instead you will further over-work and irritate the compensating muscles of your neck. My bet is that not a lot of people include neck stabilization exercises in their work-out routine, but I hope this article will help you re-consider.
However, since most of us have a very under-developed and under-recruited group of neck muscles called the deep anterior neck flexors that are supposed to do the stabilizing, our other neck muscles are just doing what they have to do to keep your head on your shoulders.
Over-utilizing these muscles for every breath contributes to muscle tension that pulls your neck into forward head posture, neck pain and loss of motion, and perhaps tension headaches in your temple (scalenes) or your forehead, jaw, or sternum (SCM).
The first two muscles, longus capitus and longus colli are located in front of the vertebral bodies of the neck and attach to nearly every level of the cervical spine. Situated in the upper cervical spine, rectus capitus anterior and lateralis are two distinct muscles located behind the longus capitus and lateralis. The levator scapulae, in combination with other nearby muscles, elevates and rotates the scapula (shoulder blade) to assist in lifting your arm overhead. This sounds like a good thing, but when we over-use this muscle to stabilize our neck along with upper trap and SCM, we end up with the same result of neck pain, tension headaches, and even scapular or mid back pain.
These deep anterior neck flexor muscles have the critical job of stabilizing the neck and counter-acting the pull of the muscles in the back of the neck, preventing forward head posture, whiplash-type injuries, and postural strain and fatigue.



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