The cervical spine is the top portion of the spine in the back in the neck. Muscles of the neck, including the suboccipital, longus capitis, colli, multifidi, semispinalis cervicis and longissimus cervicis, stabilize the neck. The upper back and shoulder muscles, including the lower trapezius and the serratus anterior, are also important for spinal stabilization. Simple exercises increase the strength in these muscles for improved stabilization.
Chin Tuck
The chin tuck exercise strengthens the muscles in the rear of the neck that hold the neck in correct alignment. Many people jut their heads forward to see a computer screen or as a result of poor posture. This is known as forward head syndrome. The chin tuck fixes this misalignment of the cervical spine so the spine can remain in a stable, healthy alignment. To perform the chin tuck exercise, position your head with your chin parallel to the floor. Retract the head backward without changing the angle of your head.
Cervical Extension
The cervical extension exercise strengthens the neck through extending the cervical spine. This action lifts the chin up. To do the cervical extension exercise, interlace your fingers behind your neck with your elbows bent as you look straight forward. Pull the elbows toward each other so they face forward. Then, tilt the chin up to look above you. A full extension of the neck is not necessary. The hands prevent this.
Chin Tuck With Towel
The chin tuck with towel exercise works differently than the chin tuck. This exercise strengthens the neck through flexion and is the opposite movement as the cervical extension exercise. To perform the chin tuck with towel, lie on your back with a rolled up towel under your neck. The chin naturally points upward slightly when the neck relaxes onto the towel. Then, tilt your chin toward your chest. The head remains in contact with the bed or table.
Side-Bending Isometric Exercise
The side-bending isometric exercise strengthens the sides of the neck with an isometric contraction. The head does not move during this exercise. To perform this exercise, place a bouncy ball or rolled up towel against a wall and place one side of your head against the object. Press into the ball or towel with your neck straight. Repeat on the other side.
Cervical Brace in the Quadruped Position With Arm Raises
The cervical brace in the quadruped position with arm raises challenges the neck and shoulder blades' ability to stabilize while balancing with only three points of contact on the floor in a kneeling position. To perform this exercise, crouch onto all fours with your neck and back parallel to the floor. Raise one arm forward so that it is straight in front of you and parallel to your neck. A mirror can provide feedback as to the alignment of the neck. The neck must stay straight and the shoulder blades retracted throughout the exercise. Alternate arms.
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