Weak neck or cervical muscles increase your chances of developing thoracic outlet syndrome. This is a condition in which your bones or muscles compress the nerves and vessels exiting between the scalene muscles in your neck, according to Sandra Shultz and colleagues in their book, "Examination of Musculoskeletal Injuries." Do isometric exercises where your muscles contract and stay the same length and isotonic exercises where your muscles exert the same amount of force, to strengthen your cervical spine.
Isometric Lateral Flexion
Isometric lateral flexions engage the three capitis muscles lying closest to the cervical spinal bones or vertebrae in the neck, underneath the trapezius muscle. Place your right palm against the right side of your head. Then, push your head and hand against each other so you're contracting your muscles without moving your neck. Next, hold the contraction for 15 to 30 seconds and switch sides.
Isometric Flexion
Neck flexions to the front activate your sternocleidomastoid muscle, running from just behind your ears to the inner end of your collarbones. Interlace the fingers of both hands and place the posterior surface against your forehead. Then, press your fingers and forehead against each other to contract your muscles without moving your neck forward.
Isometric Extension
An isometric extension for your trapezius and capitis muscles may be done against a wall. Perform this exercise by standing six inches away and your back facing the wall. Then, lean backward and place only a small area of the back of your head against the wall. Next, hold this position for 15 to 30 seconds; increasing your distance from the wall to increase the intensity of this exercise.
Dumbbell Shrugs
Dumbbell shrugs activate primarily your trapezius muscle, which originates along your cervical spine. Your trapezius is your main and largest neck extensor. This exercise is done standing up with your feet shoulder-width apart and a dumbbell in each hand. Then, shrug your shoulders to raise them toward your ears, holding for two seconds. Next, return to the start position and repeat for 10 repetitions.
References
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D. and Kevin Patton, Ph.D.; 2007
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Peggy Houglum and David Perrin; 2005
- "Strength and Conditioning Journal"; Selected Exercises for Strengthening the Cervical Spine in Adolescent Rugby Participants; Greg Frounfelter, DPT; June 2008
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