The splenius cervicis muscle is one of the deep muscles located deep within your neck. This muscle works to rotate your head, lower your chin towards your chest and extend your neck.
Healthy participants without neck pain participated in cervical isometric exercises using a pulley rope with an inclined to decline angle, using intramuscular EMG to measure activation of semispinalis cervicis and splenius capitis muscles.
Splenius Cervicis Muscle Explained
The Splenius Cervicis Muscle is one of the deep neck muscles responsible for moving your head and neck. Located on the posterior surface of your neck and part of the Spinotransversales muscle group, its origin lies with T3-T6 vertebrae’s spinous processes while connecting to transverse processes of C1-C3. When contracted unilaterally this muscle can laterally flex or rotate your neck while bilateral contractions extend it; innervated by middle and lower cervical spinal nerves it also serves as its nerve supply source!
Researchers conducted an experiment where they measured EMG amplitudes of the semispinalis cervicis and splenius cervicis muscles in 10 healthy volunteers without neck pain, performing exercises involving flexion, rotation and extension of their necks. Resistance applied over the vertebral arch led to greater activation of semispinalis cervicis relative to splenius cervicis at spinal levels directly caudal to where resistance was applied.
When contracted, the splenius cervicis muscle moves your head and chin forward, rotating backwards as needed and flexing it forwards to bring your chin towards your chest–an action known as “lowering the sternum.” This muscle is crucial in maintaining good posture and avoiding neck injuries; when injured it may result in neck stiffness/pain and upper back discomfort that refer to other parts of your body such as pain in other places like upper back. Strengthen this muscle using simple yet effective exercises; just make sure to gradually increase intensity gradually so as not to risk injuries occurring too fast!
The Role of Splenius Cervicis in Neck Movement
Splenius cervicis is an essential muscle of the neck, important for movements such as extension (bending back) and rotation. It works together with its counterpart sternocleidomastoid to flex laterally and rotate to one side. The splenius capitis works together with semispinalis capitis and superior portion of trapezius to extend and rotate the neck, as well as engage in flexion and rotation activities. Dysfunction of the splenius cervicis muscle is often present among individuals suffering from chronic neck pain or whiplash disorders, but can also manifest as functional issues with their neck muscles. Effective management should include strengthening exercises for this muscle as well as stretching and myofascial release on other neck muscles such as splenius capitis.
The splenius capitis originates in a narrow tendinous band situated within the spine between T3 and T6, inserting itself into both the occipital bone and part of the mastoid process of temporal bone before becoming innervated by posterior rami of lower cervical spinal nerves.
Healthy individuals typically utilize their splenius cervicis muscle during neck extension. Its counterpart, the splenius thoracicus, can also be found in this space and acts as an intermediate intrinsic back muscle of the neck. Together they make up what is called the Erector Spinae Column; with other members including Iliocostalis longissimus and spinalis also comprising part of its composition.
Studies have demonstrated that resistance to head flexion and extension can increase activation of the splenius cervicis muscle. Resistance applied over occiput or C2 will activate more of its activating fibers than resistance applied at vertebral arch level; and resistance over occiput or C2 has been associated with higher muscle activity in splenius cervicis than resistance applied over vertebral arch. Unfortunately, all mechanisms related to these findings remain unknown.
Path to a Healthy Neck
The splenius cervicis muscle works together with other neck muscles to rotate and lower your chin to your chest (flexing), which is essential for good posture and preventing neck pain. It reaches from your 7th cervical vertebra (C7) up to your 3rd or 4th thoracic vertebra (T3) where it attaches directly to the nuchal ligament in your skull.
Dysfunction of the deep semispinalis cervicis muscle has been linked with chronic neck pain for those experiencing mechanical issues in their neck such as whiplash. Targeted exercises that emphasize activating this muscle may provide relief. [2] Although EMG data was limited, researchers used intramuscular electromyography to measure activity levels of both the splenius cervicis and superficial splenius capitis muscles during various neck exercises and found that manual resistance applied directly over the occiput had greater impact on activating both than when applied directly caudal to where resistance was being applied at spinal level directly caudal of where manual resistance was being applied.
Add Lateral Neck Flexion exercise to your routine for maximum muscle strengthening. To perform it, sit upright and interlace your fingers behind your head; slowly rotate your ear toward your shoulder while keeping shoulders down; hold this position for 30 seconds on both sides before repeating steps 3 through 5 again.
Maintaining strong neck muscles is vital to avoiding injury and maintaining good posture, as it reduces strain on upper back muscles such as the splenius cervicis muscle and can help avoid strain on rotator cuff muscles when lifting objects or moving your head around. Strength training with regular stretching sessions should help build stronger neck muscles for everyone.
Resistance Training for Neck Muscles
Strength training of neck muscles is often underestimated. This may be because they do not receive as much stimulus, such as lower body or back muscles, yet are especially vulnerable to injury if done incorrectly.
Resistance bands provide a convenient means of training the neck muscles directly. In addition to more common back and shoulder exercises such as rows, shrugs and deadlifts, direct neck training may improve posture, lessen various symptoms associated with neck pain, and help prevent future injury.
One simple exercise for training the neck muscles is neck rotation. For maximum effectiveness, this movement should be performed sitting up with shoulders relaxed and hands at your sides. Alternately, standing and using one hand on either side of your head to laterally flex the neck by pushing your chin toward your chest will also work effectively – these exercises will activate all necessary neck muscles including the splenius cervicis muscle as well as sternocleidomastoids, trapezius and levator scapulae muscles.
Research investigating the influence of manual resistance training on neck muscle musculature revealed that when exposed to manual resistance training, splenius cervicis experienced more EMG activity than semispinalis capitis and trapezius superior portion, providing good news for people suffering chronic neck conditions such as sprains, whiplash or cervical nerve stretch syndrome.
The splenius cervicis muscle can be trained by engaging in several resistance training movements with differing intensities and frequencies, beginning with low repetitions and slow movements before gradually increasing resistance as your neck strength improves. Avoid any sudden, forceful, or over-competitive movements as these could result in neck injury.
Yoga Poses for Neck Vitality
Yoga classes that incorporate stretching and poses specifically targeted at neck muscles can be an excellent way to both improve posture and ease stiffness in this part of the body. Before starting any yoga program, please speak with your healthcare provider first to ensure the movements are safe for you.
Make sure your legs are extended, with the back of your head flat against the floor, then slowly rotate your head in both clockwise and anticlockwise directions 5-7 times each direction. In order to warm up muscles before practicing these neck rotations.
Bridge Pose – Another yoga pose designed to strengthen the splenius cervicis is bridge pose. Start in an upright, neutral position with hands palm-down on the floor directly under shoulders and knees below hips, followed by inhalations that lifts your torso and extends hips forward while keeping the back of your head against the ground; exhale as you pull torso and hips back over bent leg while simultaneously stretching neck muscles to create countermovement that eases stiffness in neck muscles.
This stretch aims at stretching the splenius cervicis as well as suboccipital muscles and supraspinalis capitis. From a seated position, tilt your head left until a stretch on the right side of your neck is felt – hold this position for several seconds and return back to original posture.
Multiple studies have confirmed that specific movements of the neck during resistance exercises can activate the splenius cervicis muscle, activating its activation. One research paper discovered that targeted neck flexion exercise led to greater activation of semispinalis cervicis relative to splenius capitis at various spinal levels; other factors, including location and amount of resistance relative to neck muscles as well as changes in cervical spine orientation were observed to impact activation as well.
FAQs About the Splenius Cervicis Muscle
Q1: What is the primary function of the splenius cervicis muscle?
A1: The splenius cervicis muscle is primarily responsible for movements such as neck rotation, extension (bending back), and lateral flexion.
Q2: How can I strengthen the splenius cervicis muscle?
A2: Engage in resistance training using methods like resistance bands, incorporating targeted neck exercises, and including yoga poses that focus on neck muscles. Gradually increase intensity and frequency.
Q3: Why is the splenius cervicis muscle important for posture?
A3: The muscle plays a crucial role in maintaining good posture by contributing to the flexibility and stability of the neck. It helps prevent strain on upper back muscles.
Q4: Can dysfunction of the splenius cervicis muscle lead to neck pain?
A4: Yes, dysfunction in the splenius cervicis muscle is often associated with chronic neck pain, whiplash disorders, and functional issues with other neck muscles.
Q5: Are there specific exercises to target the splenius cervicis muscle?
A5: Yes, exercises such as neck rotations, lateral flexion, and extension, along with resistance training and yoga poses like bridge pose, can effectively target the splenius cervicis muscle.
Q6: How often should I perform exercises to strengthen the splenius cervicis muscle?
A6: It is recommended to include neck exercises and stretches in your routine a few times a week. Start with low repetitions and gradually increase as your strength improves.
Q7: Can yoga help in maintaining the health of the splenius cervicis muscle?
A7: Yes, yoga poses that focus on neck muscles, such as bridge pose and gentle stretches, can improve flexibility, ease stiffness, and contribute to overall neck health.
Q8: Is there a risk of injury when strengthening the splenius cervicis muscle?
A8: To minimize the risk of injury, start with low resistance and gradually progress. Avoid sudden, forceful movements and ensure proper form during exercises.
Q9: Can resistance bands be effective for splenius cervicis muscle training?
A9: Yes, resistance bands provide a convenient means of training the neck muscles directly. They can be effective for targeted resistance exercises to strengthen the splenius cervicis.
Q10: What should I do if I experience chronic neck pain despite exercises?
A10: If chronic neck pain persists, it is advisable to consult with a healthcare professional or physical therapist for a thorough evaluation and personalized guidance.
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