The second step to strengthening your longus colli and capitis | The MSK Physio
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- Опубліковано 9 лип 2021
- When considering neck flexibility and strength loss we need to consider where the deficits are for each individual! Some will have things to work on in their upper neck, some their middle, lower or even upper thoracic spine. One important muscle to consider is the longus colli muscle. Your longus colli muscle attatches to the C1 (or top) vertebrae in your neck - I made an error in the video and said C2. Sorry! From here it goes down the front of your neck to T3 - attaching to some other vertebrae along the way. So what does it do? It helps you flex your neck by bringing your C1 closer to the sternum.
Strengthen your longissimus colli and capitis muscles with this exercise.
How do you know if this is useful? A simple test to try is see if you can bring your chin to your sternum. If this is challenging then you may just find this exercise helps you reclaim this range!
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Helpful!
You are welcome. It was indeed helpful for me. I just need to be consistent with the exercise.🙏🏽📖😇
💪.
Thanks!
Pleasure! Thank you 😊
I went to physio for grindy, clicky neck when looking to the left. I had/have forward head posture. Been working on it over the months, bit slack here and there.
The original clicking when looking left and retracting has somewhat gone, but now I have other more harder clicks. I'm getting a bit of discomfort around the C7 or T1, whatever the one that sticks out with forward head posture. I can also recreate a slip/click of the tendon above it. One of the muscles at the back right side have caused headaches, and would send a sensation over the top of my head when I stretch it (deep headachey pain, 80% sorted with deep rubbing and stretching. Left side perfectly fine).
Posterior flexors were incredibly weak compared to the extensors. Taking months off chest day is what initially caused all this imbalance I think, because I kept doing back day.
Posterior is still not super strong yet, but my concern is the change in clicks, pops etc within and around the neck. I've probably also got slight anterior pelvic tilt which I'm attempting to fix. Upper spinal flexors are non existent, so deadlifting might be on the table.
I guess my question is, why am I experiencing more noise and ruckus in my neck, after I've started training it? Tossing and turning at night it also makes noises, depending on which muscles are holding it up.
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Hi, most of the longus coli and capitis strengthening videos on youtube show a small chin tuck movement with a little lift. In your videos you show a strong chin tuck with a high curl of the head. Can you maybe explain why you think this excercise is better? Thank you very much
Hi Saber, good question. Most of the videos that emphasise a chin tuck are based off of the endurance test or sphygmomanometer exercise. You can find these here - ua-cam.com/video/5R_ItKFzJMM/v-deo.html & ua-cam.com/video/W43Z9c7YkSA/v-deo.html respectively.
While all the exercises (linked and on this page) do encourage both the longus capitis and longus colli to do work, the original exercises don't encourage a full range. A full range ensures the muscle can perform across all its attachment points. A key point here is that the longus colli doesn't attach to the head and also inserts onto the thoracic spine. This requires the high curl, so that the attachment points are brought closer to eachother. The strong tuck ensure maximal shortening of the longus capitis attachments between the head and neck.
Let me know if you have any further questions :).
Got you, thanks a lot. Another question I have is if it makes sense to strengthen both my neck flexors and extensors , since I am not really sure what is causing my neck pain. Or do you recommend to only do either flexor or extensor strengthening to find that out. Thanks a lot :)
@@sabernaeeni6379 generally advise doing both. The endurance tests are a good start point as well. This article outlines how to test and the normal values to aim for - themusculoskeletalclinic.co.nz/articles/how-to-test-and-train-your-neck-endurance
I have a hard time doing this lying down without activating my SCMs. If I do this sitting straight in a chair, starting from a slight head tilt backwards I can really feel my deep neck flexors without my SCMs activating - is this OK?
No problem at all. The SCMs will just be helping. More muscles recruit the harder a movement feels. I'd encourage giving the deep neck flexor test a go - ua-cam.com/video/5R_ItKFzJMM/v-deo.html
My mastoid process on the left side feels so tight as well as the ear and i feel like twitching of the platsyma on the left side , can it be because this muscle is stiif
Please help
You do see increased resting tone of the SCM with reduced ability of the longus muscles. Best way to find out is to try the exercise at an amount that is tolerable and slowly build up!
Should you be in a calorie surplus/maintenance when doing rehab for these muscles or does it not matter?
I haven't ever read or heard anything about this being necessary or even mentioned!
@@theMSKphysio haha, I had a feeling I was overthinking this one, thanks for confirming!
@@user-nm8kq5qu8m 😊
Can the facet joints be subluxating all the time just because the muscles are deconditioned?
Subluxing is a bit of a misnomer these days. You might see this in joints that have lost their passive structural stability. Such as in a dislocation.
Unless someone has had significant spinal trauma and have confirmed loss of passive integrity you're unlikely to be experiencing facet joint subluxation.
Muscle deconditioning could mean there could be reduced muscle coordination. This could be what you're experiencing.
Interesting topic!
Is it normal to have to flex your abs and has a bit in order to complete this exercise? Trying my best not to clench the suprahyroid because I’ve heard that’s bad, but it’s hard
No issues with compensations. There is nothing concrete that says it is bad :). Our body is a pretty adept problem solver. If more muscles and regions are starting to recruit, it's likely more a reflection that you are exerting more effort. It can be a habitual thing (which is where the idea of 'clenching' can be bad - and I think I know where you have heard this). My approach would be that if it is tolerable and not causing untolerable symptoms afterwards, carry on.
As one improves their skill over time, we become more efficient with muscle recruitment. This will show itself via less engagement in a specific muscle, relative to the load, and less regional recruitment by other muscles - until you ramp up intensity etc.
The answer to improve skill is typically, more time is needed spent in the position. There are other variables to consider but this is the foundation. The rest is more icing on the cake.
@@theMSKphysio thanks a bunch for the detailed answers. Do you do online physio sessions?
@powershowgames9410 no problem! Email me on ciaran@themusculoskeletalclinic.co.nz
My website is currently down 😊
feedback: the sound of your jingle is aggressively too loud compare to the sound of your voice
Spot on. Since then I have learned better video/audio editing techniques. Still a work in progress. Appreciate the feedback.