What is the splenius capitis muscle?
The splenius capitis is a broad, superficial muscle that originates from the nuchal ligament and spinous processes of the upper cervical vertebrae. It inserts into the mastoid process of the temporal bone of the skull. The splenius capitis, along with the splenius cervicis, forms the splenius muscle group in the neck and upper back. This muscle is responsible for rotating the head to the opposite side, extending the head and neck, and stabilizing the neck during certain movements. (1)
Origin, insertion and function
Origin
Lower lig nuchae, spinous processes and supraspinous ligs T1-3
Insertion
Superior nuchal line of occipital bone and mastoid process of temporal bone
Function
- Bilaterally extends the head and neck
- Unilaterally rotates the head and neck
- Laterally flexes the head and neck
Common signs of a weak splenius capitis muscle
Common signs of weak splenius capitis muscles are:
- Neck pain and discomfort
- Decreased range of motion in the neck, especially with rotation and extension
- Headaches and tension headaches
- Poor posture and forward head position
- Impaired balance and stability in the neck and upper back
- Increased risk of neck injury and strain.
Exercises to strengthen the splenius capitis
Exercises to strengthen the splenius capitis muscle are:
Neck rotation:
- Sit or stand with a straight back and neck
- Slowly turn your head to one side, hold for 2-3 seconds, then return to the starting position
- Repeat on the other side, performing 10-15 repetitions on each side.
Shoulder blade squeeze:
- Lie on your back with your arms at your sides
- Keep your neck and head in a neutral position
- Squeeze your shoulder blades together, hold for 2-3 seconds, then relax
- Repeat 10-15 times.
Chin tuck:
- Stand or sit with a straight back and neck
- Tuck your chin in towards your chest, hold for 2-3 seconds, then release
- Repeat 10-15 times.
Chin tilt:
- Stand or sit with a straight back and neck
- Tilt your head back, hold for 2-3 seconds, then release
- Repeat 10-15 times.
It is important to perform these exercises with proper form and avoid straining the neck. Start with light resistance and gradually increase as the muscles become stronger. Consult a doctor or physical therapist before starting any exercise program.