Dominic Stone
The neck is a complex musculoskeletal system that connects the base of the skull to the torso. There are about 30 neck muscles, which support and stabilise the head, neck, and upper spine. They also enable a range of movements, including chewing, swallowing, and breathing. Neck extension is the act of bending the head backward, and the muscles involved in this movement include the splenius capitis, splenius cervicis, and the trapezius. The benefits of neck extension exercises include pain alleviation, increased blood flow, and stress reduction.
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What You'll Learn
Posterior neck muscles are responsible for extension
The neck is composed of about 30 muscles, which extend from the base of the skull and jaw down to the shoulder blades and collarbone. These muscles support and stabilise the head, neck, and upper spine, while also helping with chewing, swallowing, and breathing. The muscles of the neck are divided into three main categories: anterior (front), lateral (side), and posterior (back).
The posterior neck muscles are responsible for the extension of the neck, which is the act of bending the head backward with the face toward the sky. Neck extension exercises can help alleviate chronic neck pain, increase blood flow to the brain, and reduce stress.
The deep neck extensors (DCE) provide stability and control for the neck and are able to control segmental movements of the cervical spine. The DCE muscles include the semispinalis cervicis, which acts as a cervical extender and maintains head posture, and the multifidus, which acts as a segmental stabiliser as the spine moves.
The splenius muscles are also superficial muscles of the posterior neck. The splenius capitis originates from the spinous processes of vertebrae C7-T3 and the nuchal ligament, and inserts just below the lateral superior nuchal line of the occipital bone. The trapezius muscle is also involved in neck extension and produces lateral flexion and contralateral rotation of the head when acting unilaterally, and extension of the head when acting bilaterally.
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Sternocleidomastoid muscle enables head and neck extension
The sternocleidomastoid muscle, or SCM, is a long, two-headed neck muscle that acts as an anatomical landmark within the neck region. It is one of over 20 pairs of muscles that move the neck. The SCM has multiple functions, including head and neck extension at the atlanto-occipital joint and superior cervical spine.
The SCM is a large, easily recognisable muscle that is palpable on each side of the neck when a person moves their head to the opposite side. It gets its name from its attachments to the manubrium of the sternum (sterno-), the clavicle (-cleido-), and the mastoid process of the temporal bone (-mastoid). The SCM divides the neck into anterior and posterior cervical triangles, which helps define the location of structures such as the lymph nodes for the head and neck.
The SCM has dual innervation by the accessory nerve (CN XI) and direct branches of the cervical plexus (C2-C3). It is supplied by the superior thyroid artery, a branch of the external carotid artery. The SCM acts in concert with the entire muscular group of the cervicofacial region, responding and aiding in various complex physiological movements beyond its principal function as a lateral neck flexor.
A unilateral contraction of the SCM flexes the cervical vertebral column to the same side and rotates the head to the opposite side. A bilateral contraction, on the other hand, elevates the head by extending the upper cervical joints and bending the neck towards the chest. This also results in the expansion of the thoracic cavity, aiding in inspiration.
The SCM plays an important role in the posture of the neck and the body. It has been shown that vestibular stimulation electrically activates the SCM, indicating a close connection between the vestibular area and the SCM motoneurons. The SCM can also be involved in pathological conditions such as torticollis or wry neck, which can be caused by rheumatic, reflex, or congenital factors.
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Intertransversarii muscles assist in lateral flexion
The neck muscles are a complex musculoskeletal system that connects the base of the skull to the torso. There are about 30 neck muscles, which support and stabilise the head, neck, and upper part of the spine. They also enable a variety of movements, such as chewing, swallowing, and breathing.
The intertransversarii muscles are small muscles of the back, located between the transverse processes of the cervical, lumbar, and some thoracic vertebrae. They are the deepest layer of the deep back muscles, along with the interspinales and levatores costarum. The lumbar intertransversarii muscles are generally thought to be responsible for lateral flexion and stabilisation of the lumbar region during spinal movement.
The intertransversarii muscles are short and lie close to the axes of motion for lateral flexion and rotation of the spine. This places them at a biomechanical disadvantage, leading to questions about their effectiveness as lateral flexors or stabilisers. However, they contain a large number of muscle spindles, suggesting that they may function as proprioceptive transducers. These transducers provide afferent information for spinal and supraspinal circuits, helping to maintain posture and produce smooth and accurate spinal movements by adjusting neural activity to the back muscles.
The lateral intertransversarii lumborum muscles originate from the inferior aspects of the transverse processes of the first to fourth lumbar vertebrae. Their fibres travel inferiorly to the lumbar vertebrae located one vertebral segment below their origin sites. They insert onto the superior aspects of the transverse processes of the second to fifth lumbar vertebrae. The intertransversarii lumborum muscles are the most inferior of the three parts of the intertransversarii muscles. They assist in lateral flexion of the trunk to the same side during unilateral contraction and help stabilise the lumbar vertebrae.
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Trapezius muscle enables head extension
The human body has about 30 neck muscles, extending from the base of the skull and jaw down to the shoulder blades and collarbone. These muscles support and stabilise the head, neck and the upper part of the spine. They also help with chewing, swallowing and breathing.
The trapezius muscle is a large, triangular, paired muscle located on the posterior aspect of the neck and thorax. When viewed together, the pair forms a diamond or trapezoid shape, hence its name. The trapezius has many attachment points, extending from the skull and vertebral column to the shoulder girdle. The trapezius is the most superficial of the extrinsic muscles of the back. It belongs to the superficial layer of the extrinsic muscles of the back, along with the latissimus dorsi, rhomboid major and minor, and levator scapulae muscles.
The main function of the trapezius is stabilising the scapula in its anatomical place, as well as controlling it during movements of the shoulder and upper limb. The muscle is also involved in the movements of the head and neck. The descending (upper) fibres act with the levator scapulae muscle to produce an elevation of the scapula at the scapulothoracic joint. In the same way, they also maintain the level of the shoulders against gravity.
The bilateral contraction of the descending part of the trapezius (i.e. when both left and right muscles contract) causes an extension of the head and neck. The unilateral contraction of the trapezius may result in an ipsilateral lateral flexion of the head and neck by acting on the atlanto-occipital joint and upper cervical vertebrae, respectively. Unilateral contraction may also result in a contralateral rotation of the head at the atlantoaxial joint.
Neck extension exercises are important for strengthening weak areas and offering relief from persistent discomfort. They can also increase blood flow to the brain, enhancing cognition and potentially alleviating symptoms of headaches or dizziness.
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Benefits of neck extension exercises
Neck extension is the anatomical term used to describe the movement of tilting your head backward and looking upwards. This action primarily engages the muscles located at the back of the neck, specifically the upper trapezius and the splenius capitis. Neck extension exercises are simple yet powerful and offer a range of benefits, including:
Stability and Balance
Neck strength, particularly from neck stability exercises, provides vital stability and helps athletes maintain balance and posture, which is essential for optimal performance in many sports.
Injury Prevention
Neck extension exercises are particularly beneficial for athletes in contact sports, as they help minimize the risk of concussions and other neck-related injuries. A well-conditioned neck acts as a shock absorber during impacts, reducing the chance of trauma.
Pain Alleviation
Neck extension exercises help strengthen weak areas of the neck, offering relief from chronic neck pain, which often arises from poor posture or muscle imbalances.
Increased Blood Flow
Engaging the neck muscles through extension exercises enhances circulation to the brain, increasing blood flow. This can lead to improved cognitive function and a potential reduction in symptoms of headaches or dizziness.
Stress Reduction
Regular neck extension exercises can help release tension in the neck and shoulders, leading to a more relaxed state of mind.
Enhanced Mobility and Spine Health
Neck flexion and extension exercises help to stretch the shoulders and sides of the neck, improving mobility and spine health.
Strength Gains and Enhanced Muscle Tone
By adding resistance to neck extension exercises, such as using a neck training harness, you can achieve faster strength gains and enhanced muscle tone in the neck.
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Frequently asked questions
Neck extensions are exercises that involve tilting your head backward, with your face towards the sky. They help to strengthen the neck, alleviate pain, increase blood flow, and reduce stress.
The muscles in the posterior neck are responsible for neck extension. These include the splenius capitis, splenius cervicis, and the trapezius muscle. The deep neck extensors (DCE) include the semispinalis cervicis and multifidus muscles.
To perform neck extensions, start by tightening your core and back muscles to stabilise your cervical spine. Then, gradually tilt your head back, aiming to look directly above you. Only your head and neck should move. Hold this position briefly before slowly returning to the starting point. You can add resistance by pushing against your hand at the back of your head or using a neck harness with weights or resistance bands.
