Revised exercise for the longus colli & longus capitis
The longus colli & capitis muscles are extremely important with respect to cervical and especially atlantal (craniocervical) stability and alignment.
These muscles are very often weak, especially in patients with hinge-neck postures, prior whiplash injuries, and similar.
Between the longus colli, capitis and the cervical alar fascia, courses the sympathetic chain. If the longii are severely weak, these nerves may become entrapped, leading to many strange problems such as vision disorders (improper ocular focus), tinnitus, and even atrial fibrillation, as these nerves directly innervate the ear's tympanic plexus, eye's ciliary muscles, cardiac plexus, and so on. The possibilities here are endless, it really is a rabbithole, and I have seen some very interesting cases both being triggered and resolving by rehabilitating these muscles.
Weakness of these muscles may also promote hyoidal muscle clenching, which will often contribute to TMD, as it pulls the mandibular condyle posteriorly. This creates an evil circle, as the longii will be stimulated even less, as the hyoidal muscles overtake their role. It is therefore incredibly important to stop clenching these in posture, and rather (re-)learn to stabilize the craniocervical junction with the longus capitis and colli muscles.
Read more in my atlas article:
treningogrehab.no/atlas-joint...
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Kjetl, you are simply amazing. I can’t find anybody online that goes nearly as in depth and precise as you do. It’s a shame cuz you don’t have all the flashy things the big pages have. They get 50m views for average workouts while you get small views for the right things. Keep it up brother
As a physio I must agree, this is an excellent explanation about something that is certainly taught wrong most of the times. Thanks
wow! I can really feel the muscles after a few repititions
amazing .. this helps me so much !
This exercise is a good substitute to chin-tuck, right?
would this help with a dowagers hump post cervical fusion?
Can these be done daily?
Must admit, it's a very hard exercise to monitor. To see and feel if you're flexing the neck while tucking the chin as well as feeling to make sure the suprahyoid isn't clenching.
No one has a chair/table like this where the torso can be reclined so the head is at this perfect angle. Can you do this in standing or sitting? Or how else would you recommend the setup?
having trouble relaxing the scm and hyoid muscles. is their a certain posture of the tounge and/or jaw that can prevent this.
How is that different from a typical neck curl?
If someone has asymmetrical neck weakness do you change the exercise to a unilateral one (if that’s even possible here) or do you do these and eventually the weak side will catch up
Fascinating. Found I need to use a very small angle on the chair to avoid the suprahyoid immediately firing up.
Your exercises are like the puzzle pieces I've been missing for years trying to correct my posture and muscular issues in my pelvic floor, back, and neck. I've been to 4 PT's for these issues, none have come anywhere close to identifying my underlying issue and none have prescribed exercises as effective as yours. I can't thank you enough. And OH MAN my longus colli & capitis are weak... I'm that guy who has to be almost 90 degrees in order to not activate my SCM or suprahyoid haha. If you have any more tips to avoid activating the SCM, let me know!
Does going to the gym make this worse
My thyroid is shifted to the left and not centered (probably because of a maloclussion and a jaw that shifting to the left when biting <- I'm looking into fixing this). Is this still a good excercise to get it more centered or will I make it worse doing this?
this exercise deepens my voice
Aside from this one, what neck and shoulder exercises to include if I have both forward and lateral translation? Have a history of whiplash so I guess neck extensors/flexors and upper trap and whole upper back are all weak and must be strengthened. Thank you.
I have pain in the longus all the time when I look down with my head (chin on chest, look at my phone) or when I bend over. is this a sign of a weak longus colli or a weak posterior neck muscle?
Doesn't this enervate the scm?.