How do we strengthen
our neck? In High Intensity Interval Training (HIIT) workouts, it's not
uncommon to hear people say that their neck fatigues before anything else when
they are working on core strengthening. They are limited by neck pain when
doing V-ups, sit-ups, bicycles, etc.
Research has shown
that the way we strengthen our core is from the inside out. Meaning, we have to
address the deepest layer of muscles that stabilize the spine before we ask the
bigger muscle groups to start working on movement. In my last post, I made an
argument that the core includes the neck, shoulder, abdomen, and hip
stabilizers. For the neck, the deep neck flexor muscles as a group should be
addressed with core strengthening. The neck is very similar to the low back.
Think of the low back and how the abdominals are in the front of the trunk and
work to bend the spine and/or keep it stable. Now, looking at the neck, it has
the same directional curve and the deep neck flexors are positioned in front to
draw the chin down or keep the spine supported. Essentially, the deep neck
flexors are the "abdominals" of the neck, stabilizing it prior to and
during movement.
The chin tuck is a
simple exercise that draws attention to the deep neck flexors. As you can see
in the video, I am gently tilting my chin down as if I am making a double chin.
Ideally, one would perform a chin tuck and then hold the position for up to 10
seconds for 10 repetitions every hour through the day. Note that I am not
jamming my chin down but simply nodding. This puts the neck in an optimal
position for the deep neck flexors to protect and support the spine as one
progresses into crunches, sit-ups , V-ups, and more challenging exercises.
Several peer reviewed studies have shown significant improvement in neck pain
and neck strength when subjects performed chin tucks frequently through the
day. If you are unable to lay down through the day, you may also perform this
exercise in a sitting position. Remember again that it is a simple chin tuck
taking the head back over the shoulders, not looking down and flexing your
neck. If you feel like you are hardly doing anything, you are likely doing it right.
The movement is subtle but important for proper head and neck positioning.
Meredith L. Bremner, PT, DPT, Cert. DN
Doctor of Physical Therapy
Rocky Mountain Spine and Sport, LLC
For further information on neck pain and strengthening, visit our website and schedule to see a skilled physical therapist. www.rmsspt.com
