Your two longus colli muscles are located deep in the anterior -- or front -- part of your neck, on both sides of your spine. They attach to the lower cervical and upper thoracic vertebra. There are many functions that these muscles perform, like flexing the neck, which allows you to lower your head, and cervical rotation, which lets you turn your head to the side. While the muscle sits beneath other neck muscles, there are a few ways that you can exercise your longus colli muscles.
Idea Behind Exercises
All muscles are built up the same way -- through repeated flexing. Just as if you were trying to build your biceps, the longus colli requires you to flex it in order to exercise it and build its strength. Because one of the main functions of the longus collis muscle is flexing of the neck, you need to do just that in order to exercise it.
Nodding "Yes"
Start with simple head nods. You can do this by lying down flat on the floor or bed, face up, without the pillow. While keeping your head on the floor, look down as far as you can, so that your chin moves down toward your collar bone as if you were nodding. Hold this position for up to 10 seconds and repeat up to 10 times.
Head Lifts
Lie down in the same position on your back and then do a few slow head raises. You only want to lift your head a few inches off the ground and hold the pose for up to ten seconds -- and up to 15 reps. If these exercises cause pain, stop in order to prevent any injury.
Muscle Imbalance
If you have frequent neck pain that won't go away, it may be coming from other muscles, such as the longus capitus. This muscle is located in the back of your neck and it counteracts the longus colli. These two muscles work together stabilize the neck, but if one becomes tighter than the other, an imbalance can occur. This imbalance can pull the vertebra out of alignment and cause pain in the neck, head or shoulders.
Get Massage Therapy
If nothing seems to be working, manual therapy from a chiropractor or massage therapist can provide relief. If the pain is severe or continues to become worse, talk to a doctor in order to rule out any medical condition, such as arthritis or nerve damage.
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