The cervical vertebrae originates at the base of the skull, and extends to the thoracic spine. It is composed of cylindrical bones located in front of the spinal cord, which supports and stabilizes the neck by working with spinal ligaments, muscles, joints and tendons. The cervical vertebrae also controls rotation, flexion and extension of the head. Strengthening exercises, also known as stabilization training, strengthen the muscles that support the neck, and prevents injury to the spine.
Static Extension
The cervical spine works with muscles, tendons, ligaments and joints to support, stabilize and enable movement of the neck. The cervical vertebrae also provides the strength and structure for extension of the head. Neck extension muscles are located in the back of the head, and are engaged when tilting the head backward. Static extension is a cervical strengthening exercise that targets the muscles, tendons and ligaments essential for extension of the head. Begin by sitting and standing upright with your neck and back straight, and your shoulder slightly back. Place your left hand behind your head, and slowly begin to push your head backwards against your hand. Hold this position for three seconds, and perform one set of 10 repetitions, once daily.
Static Flexion
Flexion, or moving the head forward, is another type of movement enabled by the structure and strength of the cervical vertebrae. Performing static flexion exercises strengthens the muscles, tendons and ligaments that work together with the cylindrical bones to support and stabilize the neck. Neck flexor muscles are located in the front of the neck, and are primarily used to bring your chin downward. This muscle group also helps in rotating the head sideways. Begin this exercise by standing or sitting upright with your torso and neck straight, and your shoulders slightly back. Place your left hand on your forehead, and slowly being to push your head forward, while using your hand to place a force that resists this movement. Hold this position for 10 seconds, and relax. Perform one set of 10 repetitions, three times a day.
Static Rotation
Static rotation is a neck strengthening exercise that stabilizes the neck by targeting the muscles, ligament and tendons that work together with the cylindrical bones to rotate of the neck. This exercise also targets the first two segment of the cervical spine, atlas (C1) and axis (C2), where most of the neck rotation place. Place your right hand on the right side of your head, and slowly begin to push your head into your palm. At the same time, try to rotate your head to the right; however, do not allow your neck to turn. Hold this position for 10 seconds and relax. Perform one set of 10 repetitions, three times a day.
Static Lateral Flexion
Begin by standing or sitting upright with your neck and torso straight, and your shoulders slightly back. Place your right on the right side of your head, and slowly begin to push your head into your right hand, while ensuring that that your neck remains straight and does not bend. Hold this position for 10 seconds, and relax. Perform one set of 10 repetitions, three times a day on both sides of your sides.
References
- Spine-health.com; Cervical Vertebrae; Peter F. Ullrich, Jr., MD;
- University of Maryland Medical Center: Spine Program: A Patient's Guide of Rehabilitation of the Cervical Spine
- PhysioAdvisor.com: Neck Strengthening Exercises
- Nicholas Institute of Sports Medicine and Athletic Trauma:Physical Therapy Corner: Neck Pain
- Mid-Tennessee Bone and Joint Clinic: Cervical Spine Exercises
