The splenius cervicis muscle plays an integral part in keeping the neck in an ideal posture, and any damage or injury to it may lead to neck pain and other symptoms. Poor posture or stress may contribute to tight or strained cervical splenius muscles and their resulting symptoms.
The splenius cervicis muscle is a pair of deep back muscles located at the upper back of the neck and forms part of the erector spinae group, or intrinsic back muscles.
Stretching
Stretching exercises are an integral part of any neck injury recovery plan. Stretches typically consist of slow, controlled movements designed to lengthen muscles and increase flexibility; stretching exercises may also be particularly effective at relieving tightness in the splenius cervicis muscle due to factors like poor posture, playing certain musical instruments, lying with head propped up while sleeping, postural neck pain, whiplash injuries or simply getting older.
The splenius cervicis muscle can be found at the back of your neck, stretching from its base at the skull to your upper thoracic spine. It acts as an extensor muscle that raises and extends vertebral column over dorsal surface of occiput and posterior surface of upper thoracic spine.
Stretching this muscle can improve range of motion in both the neck and head, relieve tension in surrounding muscles, and decrease stress on joints. Stretching may also relieve headaches associated with an injured splenius cervicis muscle or symptoms like blurred vision caused by it.
Study conducted on healthy subjects has found that resistance applied to the neck can help accentuate activation of semispinalis cervicis relative to splenius capitis at specific spinal levels, an important finding given splenius cervicis is an essential extensor muscle of cervical spine.
Start this stretch by standing with your back straight and core engaged, bending your left leg so it rests next to the right knee, using both hands to slowly pull inward the right knee while pushing forward your chest forward – hold this position for 10-15 seconds, before slowly returning back outward and repeat.
Another similar exercise involves sitting upright with shoulders back and chin neutral position, interlacing your fingers behind your head, using one hand on either side to laterally flex your neck flex while at the same time rotating head right and pushing chin down toward shoulder. Maintain this position for 30 seconds then switch sides.
Strengthening
The splenius capitis muscle, commonly referred to as semispinalis cervicis muscle, is one of the deep muscles in your neck. It extends from below your 7th cervical vertebra (C7) all the way up to your third or fourth thoracic vertebra (T3-T4), connecting with lower part of nuchal ligament, an important neck muscle that connects up and out toward head. It plays an integral part in maintaining good posture by helping rotate neck sideways and bring it in towards chest (flexion).
This muscle arises by way of a narrow tendinous band from the spinous processes of third to sixth thoracic vertebrae and inserts into posterior tubercles located along transverse processes in upper two or three cervical vertebrae, where its transverse processes have transverse processes called transverse processes of upper cervical vertebrae with transverse processes of two or three transverse processes of upper cervical vertebrae transverse processes extending and flexing it ipsilateral side; it acts alone by extending and flexing neck in this direction or together with its counterpart, the sternocleidomastoid muscle can act synergistically by both acting independently extending and flexing its way, to extend and flex it towards this direction if combined.
Injurys to this muscle may result in discomfort in the back of your neck, headaches and blurred vision. This achy and throbbing discomfort often radiates to temples and forehead pain as well. Furthermore, its muscles attaching to it are very sensitive to stress and can easily overworked leading to neck pain.
Studies have revealed that those suffering chronic neck pain frequently trigger this muscle while performing tasks like typing or computer use, leading to trigger points being created here. Stretches and exercises as well as massage techniques may be beneficial in relieving this condition; additionally, applying resistance over the neck can selectively activate it.
Massage
Splenius cervicis is a pair of neck muscles situated in the prevertebral space that works together with Splenius capitis to form the superficial layer of deeper (intrinsic) back muscles located within the cervical region of the neck and also acts to extend and rotate it.
The splenius muscle of the neck belongs to the erector spinae muscle group and is innervated by lateral branches of posterior rami. When injured, its nerve supply can become compromised and disruption may result in chronic neck pain or further discomfort.
Tightness in the splenius muscle can lead to headaches in both front and back of head and ears, dizziness and nausea; it may even cause cervical vertigo (where you feel as if the room is spinning).
Massage may help relieve tightness in the splenius muscle and its symptoms. A good massage should be soft yet firm, targeting its attachment points on the spinal column.
One study demonstrated that applying resistance directly over the vertebral arch did not solely activate the semispinalis cervicis muscle; rather, it did so relative to activating its relative within splenius capitis located caudally from where resistance was applied.
As part of an erector spinae muscle group, the splenius works alongside its fellow members to move the neck. It serves as an anchoring mechanism and stabilizer during movements such as forward rotation of shoulder blade or neck extension.
When used unilaterally or bilaterally to laterally flex or rotate the neck, this muscle works in combination with trapezius to extend and rotate it laterally; when used bilaterally it works with sternocleidomastoid for neck rotation or head flexing.
splenius cervicis is a flat bow-shaped muscle found between semispinalis capitis or longissimus capitis and sternocleidomastoid/trapezius muscles in the neck area, and located superficial to semispinalis capitis/longissimus capitis; on one side and deep to sternocleidomastoid/trapezius muscles on the other. It traverses this triangular space of upper neck crossing both posterior border of sternocleidomastoid/trapezius/trapezius muscles on one side while ending in tubercles on transverse processes of cervical vertebrae C1-C3 for its bases as its bases.
Combinations
The splenius capitis muscle is a deep neck muscle responsible for rotating and extending the head, as well as contributing to cervical lordosis and cervical joints in your spine. Overexertion and tightness can lead to forward head posture (FHP), an extremely common condition which can cause discomfort in your neck. Therefore, including exercises targeted towards this deep neck muscle in your exercise regime can prevent injuries and pain in the future.
One study revealed that activity of the splenius capitis muscles increased when neck flexion (angle of neck movement change) occurred compared to neutral position. Tension applied directly to these muscles led to their activation even more, and ultimately led to this study concluding that their response to increased neck movements indicated their significance in stabilizing it.
Studies investigating activation of the splenius capitis and semispinalis cervicis muscles during various types of neck movements conducted ultrasound imaging to detect individual muscles at various spinal levels. Researchers discovered that while semispinalis cervicis muscles were activated at lower spinal levels than their counterparts (splenius capitis muscles were active at higher spinal levels), both muscles have complementary roles – with the former playing more of an active role during neck flexion/rotation movements than its counterpart.
Research to elucidate the role of the splenius capitis has focused on which exercises can increase its activation. Many studies have concluded that those exercises which stimulated neck extension had the highest activation of both semispinalis cervicis and splenius capitis muscles.
One method of using combination exercises involves performing as many sets and reps within a certain time period with 60 to 90 seconds rest in between each set, particularly effective when performed unilaterally (one side at a time). This allows your muscles to recover between exercises before beginning another round of repetitions.
