How to strengthen your splenius capitis for head rotation

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How to strengthen your splenius capitis for head rotation | The MSK Physio

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How to strengthen your splenius capitis for head rotation | The MSK Physio
Is it difficult for you to turn your head around when reversing in a car? You may have trouble shortening your splenius capitis fully (among other muscles)! The splenius capitis is one of many muscles which help with head rotation. What makes any muscle different from another are their attachment points. This influences how you move when looking to strengthen or coordinate a muscle. When re-learning head rotation, it is useful to fixate one component while you move the other. In this exercise we talk about fixating through the elbows which inadvertently fixates the collarbone and sternocleidomastoid. This leaves the splenius capitis to bias the rotation!
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Пікірлер: 45

@JerrolGW2 2 жыл бұрын

What would be rep and set range starting off then progressing ?

@theMSKphysio 2 жыл бұрын

Extension is different to flexion (as per your question on this video: kzfaq.info/get/bejne/eZudnLGJ1L2tkqM.html). Focus on more endurance here. Build up to 5x60 second holds (each 60 seconds is 5x10 seconds with a couple seconds rest between). Start with say 3x30 seconds and progress as per symptoms allow. There isn't a perfect number for progression. Every session just do a little bit more.

@andrejsuman8934 6 ай бұрын

ooh this is so good. have chronic suboccipital pain though i have a quite nice posture. especially after sleeping. yesterday I did some supine lower trap exercises and somehow my suboccipitals got some of it and were sore but finally painless. So I googled and found this. The first set of doing both side was the best burn ever though I thought I'm gonna puke. Will keep doing these

@ahmedmahmoud-dm9pt Жыл бұрын

Thank you so much, i can imagine that your videos are saving lives, please continue uploding. your knowledge is so much valuable. Respect

@AscendDarkness Жыл бұрын

I get a small sharp pain that's not that painful just above or behind (not sure) the splenius capitis. This also happens with isometric holds as well. I believe it's a cramp though. Any tips?

@ginny177 2 жыл бұрын

Please more splenius and capitis...this muscle problems caused visual problems i have been fighting for 9 years with and overextension of my head on one sight at the computer work

@ginny177 2 жыл бұрын

please an answear!

@theMSKphysio 2 жыл бұрын

Hi Ginny. Sorry to hear about your ongoing muscle problems! It is impossible for me to give specific advice over KZfaq and without an assessment. If you have found exercising muscles on the back of your neck and head have been helpful I encourage you to look at the other videos on neck and head extension. Also work on the neck flexor exercies. I put an article out recently on our website you can read and learn how to test your neck muscles and choose the right amount of exercise for them. If you are having ongoing visual problems and you haven't had either vestibular physio or medical input I would recommend seeking some input from them! www.eccentricphysio.com/articles/how-to-test-and-train-your-neck-endurance

@MarkoMarkovic-cd9bh 2 ай бұрын

Try water diet ...try lose weight if Ur little overweight..all that can boost Ur blood flow to brain and neck and being lower weight gets better for ur neck

@aliciajj986 11 ай бұрын

3:46 Would be extremely helpful if you linked the videos you're talking about here in description for this video. Thank you much 😊

@theMSKphysio 11 ай бұрын

I believe this is the one I was referring to - kzfaq.info/get/bejne/arZgdNmmmrrNdmw.html If that doesn't suit either go to the thoracic spine Playlist or search thoracic rotation on the channel. There are a few! Let me know if I can help any further 😊

@heartchakra2 5 ай бұрын

You are awesome

@concussionrecovered 6 ай бұрын

Great video and really helpful 👍

@theMSKphysio 6 ай бұрын

Thanks! Great to hear.

@jaimethibodeaux6844 Жыл бұрын

Very helpful!!!

@AscendDarkness Жыл бұрын

At what point have you typically seen that rehab for this is completed? I know it may vary but it's this something that requires ongoing maintenance or will these muscles stabilize when neck posture is fixed?

@theMSKphysio Жыл бұрын

For most it will be that they can do the tasks that are meaningful to them. These things are tricky to standardise, as the requirements are quite spread out. In general, the ability to move one's head around with full range and no symptoms will satisfy most. Some research has looked at endurance normative data which you can find here: themusculoskeletalclinic.co.nz/articles/how-to-test-and-train-your-neck-endurance In general though, one should not have to do this for the rest of their life to maintain the muscles. There are some caveats to that though: those with joint pain will generally get symptom relief from local exercises.

@xpost92 3 жыл бұрын

Good exercise. I’ve got some chronic issues with the capitis and services. Headaches daily, pain on top of head and around eye. All the massage in the world won’t fix it. I think it needs strengthening. Will do do the splenius services also? Thanks man

@theMSKphysio 3 жыл бұрын

Thanks for the feedback! Check out the videos on neck extension/sors. This will tackle the splenius cervicus more directly.

@ginny177 2 жыл бұрын

I have the same problem. The problem may be with m.levator scapulae...trapezius as well

@xpost92 2 жыл бұрын

@@ginny177 yeah I think it is actually the levator scap pulling on the neck. Scapular shoulder problem looks like. Lack of coordination strength and stability within the whole complex

@ginny177 2 жыл бұрын

@@xpost92 i really recommend you a channel - Oliver Girard..he talks a lot about posture..sitting...he is excellent...take a look at his video: splenius capitis..he is doing one trigger relief excersice and I am trying this...seems to be effective..he is very preceise in his explanation..

@ginny177 2 жыл бұрын

Hello, your exercises I consider as the best, I have been still fighting with my right eye, latent squit into right and scoliosis into right. I am sure I have a pinched nerve in thoracic T1-2-T3 everything results from my thoracic scoliosis, maybe rare but this is it. Pain, tingling my right face, neck... Extremelly helpful are your excercises for extensors, flexors, occs...but I would like to ask. If I want to relieve muscle spasm from splenius and all extensors, flexors but from a thoracic spine? What would you recommend? thank you

@theMSKphysio 2 жыл бұрын

Hi Ginny. Thanks for the feedback! This is a very specific question. One I cannot answer appropriately without more information. Happy to help, but would require an actual assessment. This can be done online. If that interests you then reach out through our Form Submission on our website: www.eccentricphysio.com Generally, to reduce 'tension' or 'work' in the areas you are talking about, try shortening these muscles without load. Supine positions come to mind. Try the video "first step to gaining thoracic extension'. Anymore detail beyond this really requires an assessment! For some of the symptoms you are describing it may be worth checking out the thoracic outlet and TMJ articles here: mskneurology.com/

@user-lr1vy9fq6f 2 жыл бұрын

hi bro, nice to meet you. I have had a pain in my right eye like you. it feels like suppressing around my eye. Did you try this excercise? how about you?

@camillecali22 2 жыл бұрын

Will this help with dystonia. I have had neck spasms for about 12 years and had Botox for 3. After no Botox turning to the left became impossible. My neck spasms to the right but over the last 2 years m neck had gotten stiffer and stiffer. I can turn to the right but not the left

@theMSKphysio 2 жыл бұрын

Hi Camille. At this stage there isn't any research I am aware of that indicates this will significantly change dystonia. It may help reduce the severity of symptoms (stiffness etc). Probably better to look at the endurance test exercises as a starting point. Keeping in mind that the muscles are a product of the dystonia and not the problem.

@charles8994 10 ай бұрын

Hello - if my shoulder blade area has trouble supporting this position; what excersize would you recommend outside of planks which also create the same strain in neck for me.

@theMSKphysio 10 ай бұрын

Hi Charles, thanks for the question. You have a couple options. 1. Take the shoulder out of the movement and just use the head - so laying flat on the ground and lifting the head up in the same way. Alternatively you can do this exercise with your head turned - kzfaq.info/get/bejne/q71pi6yHu97Qqok.html 2. Improve your support position ability with this progression - step 1 kzfaq.info/get/bejne/q56WetBqnZPPaZs.html - step 2 - kzfaq.info/get/bejne/g86YfM6e17zUiZ8.html

@ZDraconbornDCB 5 ай бұрын

Thank you, are we also getting the cervicis here?

@theMSKphysio 5 ай бұрын

Definitely 😊

@mcoraln 2 жыл бұрын

Hello. Thank you for this. I am having a bit of a hard time finding the exact thoracic exercise you refer to in this video, to help relieve the pinching. Could you please link or share the name of the video? Thanks!

@theMSKphysio 2 жыл бұрын

Hi there. Can you link the timestamp please 🤗

@claudiamilenadiazrios2541 Жыл бұрын

3:50

@amgnico 2 жыл бұрын

I have no more splenius capitis muscles. What if this is too hard to begin with?

@theMSKphysio 2 жыл бұрын

Start with the head and neck extension exercises instead. I have some neck strength testing videos coming out soon. Might be worth your time :)

@sabernaeeni6379 Жыл бұрын

How many reps and sets do you suggest for this excercise? Thank you

@theMSKphysio Жыл бұрын

Starting with less depending on symptoms. 3x5-15 - rest of 1-1.5 mins between sets. Long term goal of 5x15. That might take a few months if you're adding 1 rep per week.

@sabernaeeni6379 Жыл бұрын

But in one of the comments on this video you suggest to focus more on endurance with this excercise. So should I hold the position for a few seconds or do it like its showed on the video?

@theMSKphysio Жыл бұрын

@Saber naeeni the endurance comes from the high reps and volume 😊. This could be either reps (as mentioned in the comment), or a static hold. Preferable to work towards the movement eventually so as to learn the skill.

@sabernaeeni6379 Жыл бұрын

Thank you!

@theMSKphysio Жыл бұрын

@@sabernaeeni6379 more as a note for others that read through all of this. Isometrics are an easier start point for skill development. Isotonic (moving with a constant weight) is a harder skill and thus a progression. So start with isometrics and improve your endurance here. Then progress to isotonic and improve your endurance here.

@aliissa1273 10 ай бұрын

Talks a lot

@selinakay4190 2 жыл бұрын

Thank you but it is not necessary to talk this much just show the exercises and done

@theMSKphysio 2 жыл бұрын

Thanks @selin for your constructive feedback. You are welcome to fast forward past the talking to the exercise in the future. Alternatively you can try and find this exercise by someone else on KZfaq. Context is absolutely necessary. It informs what and why we do something.