Deep Cervical Flexor Isolated Activation (Longus Colli, Longus Capitis & Rectus Capitis Anterior)
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- Опубліковано 2 лис 2013
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Deep Cervical Flexor Isolated Activation (Longus Coli, Longus Capitis & Rectus Capitis Anterior) - Discussion, kinesiology, form & best use.
Additional Deep Neck Flexor Activation video:
Lewit Deep Neck Flexor Activation - • Video
Progressions for Stabilization 1 - Available exclusively at BrentBrookbush.com
Progressions for Stabilization 2 - Available exclusively at BrentBrookbush.com
Progressions for ROM - Available exclusively at BrentBrookbush.com
Reactive Activation - Available exclusively at BrentBrookbush.com
Model - Yvette Figueroa ( / sui.generis72 )
Location - Hype Gym (hypegym.com/)
Help us caption & translate this video!
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finally... 2 years later.. pain reducing thanks to you my friend
Killing it Brent. Thank you so very much. Perfect about the depression and protraction
That's what I love to hear. We're happy when you're happy ;-)
Dr. B2
Appreciate your videos so very much. Thank you for all the time, care, and knowledge you put into instructing/helping others.
Happy to help Tammielpowell!Dr. B2
thanks man i'm gonna try this right now
Awesome. Lov all the activation ex
Hey Brent. I've been feeling like I've been on a boat for the past 1.5 years. I have tinnitus in both ears, pushing pulling sensation, phantom feelings in my right arm and the list goes on. The dizziness is by far the worst. I thought I might be dieing. Anyways, I just did a very simple longus colli exercise w/o band and the dizziness completely stopped! It comes back some and I'm by no means cured, but I know I've found three cause. Holy S*#@!! I've depleted my life's savings on worthless doctors and considered suicide just for relief. To learn that it's just my neck muscles is an absolute mind f*#@. Why did no doctor tell me this!
OMG I'm in the same boat. What did you do?
It pisses me off that doctors seem oblivious to how much an effect neck muscles have on your equilibrium and spatial awareness
How are you now ? Please update
LOL
Okay thanks Thomas good job
I am having issues with this as well as cervical genic headaches. I have been working with a PT for over a year and to no avail we can not get movement, or stop the pain in my neck. Next is an MRI to see what or if there is an unknown problem. Great videos!
great info
Great stuff! Well explained.
Thanks James,
Appreciate the support.
B2
excellent! thank you!
Happy to help,
This is easily one of my top 20 most recommended exercises, and probably top 10 for home exercise programs.
Hope you get a chance to check out everything we have to offer at BrentBrookbush.com
Dr. B2
Thanks Brent
You're very welcome Michael
This is my issue, would appreciate links to the other mentioned videos!
Could you upload some exercise for deep neck extensors, please? thank you!
Glad I could help bodybuildingDGE,
Let me know how it goes :-)
B2
nice video... What do you think of a isometric hold for deep neck flexors? Resting top of upper back and head on a bench...putting legs/feet out in front of you, knees bent and hold it.. It really makes those neck flexors work.. What do you think?
Hello, any advice for when your upper traps take over when your arms are pressed into a wall?
Hi Brent, don’t know if you’ll see this or not, but hope so. What are your thoughts on chin nods/tucks? I’ve read if you have a reverse curve in the neck (cervical kyphosis), it can cause the spinal cord to stretch and shear. a with a reverse curve can tear the spinal cord up! Worse part yet to come, our spinal cord doesn't always feel what is happening. You can damage it daily for years with out knowing. Do you agree with this. Thank you
thanks!
+Läderlappen You're welcome Laderlappen
great video thank you!
Thank you Ken, appreciate the support.
Dr. B2
Your welcome. Keep it up brother!
Is there a specific location the band should be placed when starting out? Higher up c4 and up or lower down? Especially for those who have a straight reversed curve neck?
Hi Brent, Really liking your growing articles / videos on cervical dysfunction & upper body dysfunction. Has been helping me a great deal. I noticed in a recent comment under this video, that your rate this particular DCF activation exercise in your top 20 most recommended exercises, and top 10 for home exercise programs. Would greatly appreciate if you could please provide a summary of your top 20 exercises and top 10 for home exercise programs. Many thanks! Andrew
I will certainly give that some more though and try to start pulling stuff together as I write HEP's over the next couple of months. Great suggestion Andrew, keep your eyes peeled.
Dr. B2
Will this help with postural headaches I get which I think come from Cervicogenic headaches?
great active exercises
Ben Neves Thanks Ben, These are certainly a go to with my neck patients, and the results are great for stability issues.
B2
Ben Neves I
Brent, your videos are amazing and very informative. I am a PTA and we use a lot of the same exercises at my clinic. Can you please explain to me why protraction and depression of the scapula is important for cervical retraction?
I'm not Brent, but my understanding is it gives the cervical spine a stable base of support so that you can get a better contraction of the cervical musculature and that the movement can be focused to the desired region.
It prevents contraction of the muscles that will compensate for weaknesses in these exercises.
I list all the muscles of cervical protraction and retraction in the comments section of the video: Deep Cervical Flexor Isolated Activation
#CervicalProtraction #CervicalRetraction #forwardheadposture #CervicalDysfunction #Neckpain #neckpainrelief #neckpaintreatment #pain #Neck #CervicalSpine #BrookbushInstitute #Brookbush
I was born with cervical torticollis Till this day my head still tilts to the right side i have been trying to strengthen my neck shoulder and back muscles on my left side these videos have really helped somewhat but i really need a physical therapist like you here in Atlanta
Thanks Soul Brotha,
You may have some structural anomalies that make perfectly centered impossible (some of your vetebral bodies may have developed to accommodate your torticollis during growth), but as long as you keep working at it you will keep feeling better. We all have imperfections... the question is whether or not we are willing to keep working to improve ourselves and maintain function and performance. Keep up the hard work.
Sincerely,
B2
New comment on the video Deep Cervical Flexor Isolated Activation (Longus Colli, Longus Capitis & Rectus Capitis Anterior)
#BrookbushInstitute #NeckPain #TherEx #CorrectiveExercise #DCF #DCFActivation #PhysicalTherapyAssistant #PhysicalTherapyAide #PhysicalTherapyAid #PTA #OccupationalTherapy #OT #PhysicalTherapyStudent
New Comment on the "anatomy of" the Deep Cervical Flexor Isolated Activation exercise
#MuscleActivation #muscleactivationtechniques #neckpain #correctiveexercise #physicaltherapy #athletictraining #chiropractic #Cervicaldysfunction #brookbushinstitute #Brookbush
Brent Brookbush of
Hi Dr. Brookbush! In this video, you demonstrate your goal of activating the deep cervical flexors, like the Longus Coli, by placing the resistance band behind the neck. But the way to challenge the longus coli should be to have the resistance band over the forehead, with the force pulling the neck into extension, challenging the deep cervical flexors to bring the head into a position of flexion. So my question is: Why do you choose to have the band in the back of the neck, which appears to passively engage the deep cervical flexors, as opposed to over the forehead, which would challenge and strengthen these critical muscles?
Great question Isaac,
Studies have shown resisted retraction to be effective. In essence, these muscle are more responsible for reducing the cervical lordosis than pure cervical flexion. Further, cervical flexion will engage the sternocleidomastoid and anterior scalenes which a propensity to become over-active and synergistically dominant for an inhibited levator scapulae.
Dr. B2
@@BrookbushInstitute response and then some, fucking brillaint
this exercise targets the cervical extensors (longissmus cervicis, spinalis cervicis, and others) more than the cervical flexors.
-Physical therapy student
This is cervical retraction not extension. Retraction does include lower cervical extension which if we make an argument for segmental innervation may increase activity of the inferior fibers of the extensors of the neck (splenius capitis and cervicis, semispinalis capitis and cervicis, transversospinalis, and cranial, cervical and some throacic portions of the longissimus, iliocostalis and spinalis). However, it is upper cervical and AO joint flexion - the overall length of these muscle increases during this exercise. You could say the goal was to "flatten" the cervical spine.
Unless you have a research study using needle point EMG comparing deep cervical flexor to cervical extensor muscles during a similar exercise I ask that you retract your statement, and possibly spend a little more time studying your functional anatomy so you can name all of the cervical extensors.
Sincerely,
Brent Brookbush DPT, PT, MS, PES, CES, CSCS, ACSM H/FS
thats why youre a student,its just as brent described.You havent been a very attentive student since thats just basic kinesiology.
+vincenteo20
you are correct. The line of force from the band is putting the greatest load on the extensors. This is not really challenging the flexors at all. If you laid on your back and just lifted your head off the ground you would be doing a lot more for strengthening your flexors.
Brent Brookbush thanks for the videos! really helpful!
You comment on the video that scapula depression and protaction is necessary for doing the exercise right otherwise it would mess you up. When I rectract the scapulas (not elevate), I get much more ROM in the cervical retraction and I feel more thoracic extension working, is that wrong? thanks!
+Rick Medina Not wrong, just not my intent for this exercise. I am not sure "easier" is ever what I'm looking for when it comes to exercise ;-)
Dr. B2
Brent, what exercises would you suggest to do to align the atlas/axis or atlantoaxial c1/c2 instability?
I have found good smooth exercices if you type : Upper cervical instability
I think I'm missing something here. Why do you want scap protract & depress vs retract & depress throughout this TE? Btw, keep it up, I love your videos & explanations.
Hey Rurchan,
Retraction could work and may help to inhibit the pec minor; however, it may also inhibit the serratus anterior. I also find it easier to inhibit the trapezius and levator scapulae when protracted with a little thoracic extension, likely due to the posterior tipping of the scapula that accompanies those movements.
Dr. B2
hey brent I was searching all over the internet on what muscles are involved in Protracting and Retracting the head I've done everything in google to find some answers can you give me information all of the muscles involve... Thanks in advance :)
Cervical retraction is a combination of upper cervical flexion, thought to be the result of deep cervical flexor activity (longus colli, longus capitis and rectus capitis anterior), and lower cervical extension - which if we make an argument for segmental innervation - may increase activity of the inferior fibers of the extensors of the neck (splenius capitis and cervicis, semispinalis capitis and cervicis, transversospinalis, and cranial, cervical and some throacic portions of the longissimus, iliocostalis and spinalis).
Protractors of the scapulae are then the opposite - upper cervical extensors and lower cervical flexors. This is unfortunately the action of many of the larger muscles of our neck including your upper trapezius, levator scapulae, sternocleidomastoid and scalenes. We could make an argument for the deep extensors of the upper cervical spine being included in this action, but again we would have to assume segmental innervation and control.
Hope that helps,
Dr. B2
Brent, People with Down Syndrome very often suffer from Anterio Atlanto Instability. This obviously inhibits exercise and sporting activity. Do you think this exercise is likely to be good for the condition or unlikely please. I like the look of it because I have found people with learning difficulties exercise better when moving a piece of kit, as oppose to just stretching or working against the body's own resistance like doing the exercise without the band. If you think it wouldn't be harmful I'll try my son on it first and let you know how we get on in a couple of months. Well done on the Doctorate and thanks for all the great work. Happy New Year, Adrian from UK. By the way I've been doing an exercise like this without the band while planking (so against gravity). I don't have a specific problem its just something to do when planking. Any thoughts please?
Hey Adrian,
I think you could probably use this exercise with an individual with Down Syndrome if the band is maintained on the lower cervical spine. This is not my area of expertise though, so I would contact a PT with an extensive background in pediatrics and/or Down's Syndrome, and run it by them first. I thinking doing this exercise in Plank position would be great if you can maintain proper form. I actually do this exercise with the band in various forms of the quadruped for my own neck. Be creative and safe.
Sincerely,
Dr. B2
P.S.
Thanks for the kudos on the degree... it was a long journey.
هل يمكن ترجمه مقاطع الفيديو للغه العربية متابعتك من مصر 💞💞💞💞💞
Can you please explain what you meant by "protraction"? Protraction usually elevates the scapula. Usually scapular depression and retraction are paired together. Those two qualities help to stabilize the shoulder girdle. Her scapulas look slightly retracted and depressed to me. Maybe I am misunderstanding what you mean by protraction.
Thank you. 😊
Hi Dr. Kristiane.
Protraction just means that you're moving the shoulder blades away from the spine and this is accomplished by activating the serratus anterior and the pectorals (major and minor) muscles. It has nothing to do with the elevation of the scapula which is accomplished by the activation of the trapezius, levator scapulae, and rhomboid muscles.
Retraction means the opposite of protraction, by bringing your shoulder blades towards the spine, like pinching your shoulder blades together.
So, it doesn't look like she's pinching her shoulder blades together.
Hi Christos! Thank you for getting back to me. I really appreciate it. Yeah, I totally do not see her shoulder blades pinching together either, but we both know that they don't have to be pinched together to be activated. I do get what you meant about protraction in the video now. I was just over thinking it. It's kind of my thing. 😂
It amazes me how many different directions the shoulder blades are pulled, at the same time, when the shoulder girdle is stabilized correctly. It's all a balancing act, eh?
Thanks for this video! Very helpful. Be well!
Thanks! Can this be of benefit as well to a person with no dens?
I would want to have conversation with the individuals physician first. My experience is that those individuals who suffer a dens fracture end up with fusions.
Brent Brookbush thank you, I was born with no dens, totally normal movement until i suffered whiplash, MRI came back clear with slight subluxation, the injury is all muscle related, just trying to heal faster. Thank you again.
You should be fine doing the exercise providing you keep the resistance low on your neck... but I would check with your physician first.
Dr. B2
thank you!
Correct me if i'm wrong, but isn't this an exercise for the superficial neck flexors? The deep cervical flexors are activated with a nod movement.
You are not incorrect, but there are more muscle to consider than just the rectus capitis anterior. A nod of the Atlanto-occipital joint without cervical retraction (lower cervical extension, middle and upper cervical flexion) would only require shortening of the muscles that cross the AO, specifically the rectus capitis anterior. In order to shorten the longus colli and longus capitis we need to involve the entire neck. It does take some practice to ensure that retraction does not stimulate already over-active flexors like the anterior and middle scalenes and SCM, but the reward is well worth it.
I hope that helps to clarify my thinking process Timo... thanks again for the question.
B2
When my head is fully retracted, it feels like something in the throat is in the way when I try to swallow. Does this mean I'm doing something wrong? I get a really nice stretch at the back of the head/neck when I retract the head that last extra bit, but as I said, it makes swallowing impossible.
+Scuba Duba Not necessarily wrong, but you may back off just a little bit and not retract quite so far. I know this is not a particularly comfortable exercise, but a feeling of choking is not going to help with patient/client compliance.Dr. B2
I used to feel the same sensation in my throat, making any kind of cervical retraction exercise quite uncomfortable. Working on stretching the SCM, scalenes, upper traps, and pecs first have helped immensely.
I don't know this word is correct, anyway I have wry neck, I mean, neck scoliosis. like / this shape. And I can feel my cervical vertebrae rotated like screw when I touch it. What should I do? Can I strengthen specific part of my Cervical Flexor?
I would suggest seeing a physical therapist with some experience in treating cervical dysfunction. Exercises like the one above may be part of your program, but it is very hard to tell without seeing and evaluating you first.
Dr. B2
can longus capitis or longus colli get strained due to overuse or bad singing habits?
+Ayan Saha It may be possible that these muscle become strained, or develop inflammation secondary to overuse in those with bad posture, but the muscles you use for singing are your vocal muscles and are inside your trachea.
Sorry I could not offer this exercise as potential rehab for over-trained singers ;-)
B2
+Brent Brookbush No actually i am personally the victim of this muscle tension for 3 years.I was not properly trained and i have no physical damage.But i cant sing still.I feel that tension in that area just at the point it joins my right jaw(only right one).So just a query.I have been to a plethora of voice therapists here nearby in and around the city but i could not find a voice physiotherapist.Thats why doing massages on my own for a week now.Downloaded some stuffs..discussed about my problem with some doctors over the net and got some exercises.But one therapist mentioned about these muscles.
Thank you anyway Brent.
+Ayan Saha I feel your pain although I am not sure how much help I can be. I was actually a Jazz Trombone player until I ruptured my orbicularis oris... that's how I ended up in fitness in rehab.
You may try the exercise and see how you feel, but it is a different set of muscles from your vocal muscles.
B2
Thats fate and thats part of life. Everyone of us face it at some point of time in our respective lives.
Anyway since i dont have any physical damage, that made me quite desperate.I kept on searching whats my actual issue is coz after all singing is my love and i may have betrayed it somewhere.So its time to take care of it.
So as per ur information, those muscles are not really involved in singing right ?
+Ayan Saha Right... these muscles are not specifically involved in singing, but maybe better posture will improve the alignment of your trachea (throat) and make you feel better. It's worth a try.
B2
What if someone feels their vertebras crushing each other when they retract the shin, even after some visits to the osteopath? :x
That is a peculiar description of your symptoms. Vertebrae cannot crush each other, at least not without being in a car crash or traumatic accident. You may be experiencing neural tension, in which case you could try bending your knees slightly and ensuring that your standing as erect as possible. I would certainly discuss these symptoms with your osteopath for further assessment and testing.
Dr. B2
Hey Jorge, did you ever figure that out?
@@bellaburda8597 I am afraid that I did not
So you still have that problem???
@@bellaburda8597 it is tricky! First time I read your question today I was like "What was I talking about here?". It took me some minutes to remember. So... things are different. The peak period went away for sure. But things never became as they usted to be. But now I am curious... did my description look familiar to you?
🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷🇧🇷