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Deep Neck Flexor Exercises
Abnormal posture and muscle imbalances are widely regarded as primary sources of neck pain. This three part series will discuss assessment and corrective exercise recommendations for some of the most common muscle imbalances and movement faults affecting the cervical spine. In this first article we will discuss the cervical flexors.
Basic Anatomy of the Cervical Flexors
The cervical muscles can be divided into intrinsic and extrinsic muscles. The intrinsic flexors are collectively referred to as the deep neck flexors (DNF). They include the rectus capitus anterior and lateralis, as well as the longus capitus and coli. These deep muscles possess joint-to-joint attachments.
Assessment of Cervical Muscle Imbalance
We can test the cervical flexors with the Head/Neck Flexion test. From the supine position simply instruct the patient to bring their head towards their chest. During the movement we want to look for 3 things.
Exercises for Deep Neck Flexor Dysfunction
Failure of any portion of the Head/Neck Flexion Test is an indication of cervical flexor dysfunction. The following exercise progression is a great option to include in the treatment process.
Key Exercises for the Cervical Extensors and Rotators
This article has discussed key exercises to retrain the cervical flexors. But the neck also relies upon the cervical extensor and rotator muscle groups for optimal movement and stability. That will be our focus in Parts 2 & 3 of this article series.
How to do deconditioned exercise?
Here’s how to perform the exercise: Begin lying on your back with your knees bent and feet flat on the floor.
How to relax your back and shoulders?
As you lift you should feel your abdominal muscles contract but your lower back should not push into your hands. Hold the head and shoulders up for for 10 seconds, then slowly lower back to the floor and relax your muscles.
How to do hip extension?
Hip Extension with Band Exercise 1 Begin in a standing position with a resistance band secured to your foot. The other end of the band can be secured in a door in front of you. 2 A chair can be used to help with balance if needed 3 Perform a posterior pelvic tilt and brace your abdominal muscles. You must maintain this tilt for the entire exercise to keep your pelvis and lower back stable. 4 Now squeeze your glute and pull your leg back. Focus on isolating the motion from the hip joint. 5 Hold the leg back for 1-2 seconds then bring the leg forward again. 6 Perform 2 sets of 10 reps per leg.
Is hip extension a stretch?
This Hip Extension with Band exercise is not really a stretch in the classic sense. It is more of an active mobility exercise. This exercise will be less effective in increasing the actual flexibility of the hip flexors. But it is excellent to promote what I refer to as functional flexibility.
What is the 11th step of recovery?
This is the 11th Step, the mantra of those who reach this stage in the process of recovery. What it means is this: When you deepen your connection to God, you are given the strength you need for lifelong recovery. Step 11 is significant because, in a way, it’s the final step, at least if you’re viewing the process from the standpoint ...
How can I overcome my addiction to alcohol?
After all, the first step to being successful in quitting your addiction to drugs or alcohol is to admit you have a problem. Admitting something that you recognize as a flaw in yourself can be a humbling experience.
Do addicts have prior experience with religion?
Many addicts don’t have prior experience with religion or moved away from it during the dark times of their addiction. This was likely a struggle in step 2 as well, where we admit there is a higher power than ourselves.
Do long time AA members put faith in the spiritual aspects of AA?
Many long-time AA members don’t just put faith in the spiritual aspects of AA; they trust the program itself. They see that they’ve come too far to stop now or lose faith, and even those uncomfortable with prayer ought to give Step 11 a shot.
