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    Rectus Capitis Posterior Minor

    What is the rectus capitis posterior minor muscle?

    The rectus capitis posterior minor is one of the deeper muscles in the neck and is part of a group of muscles that are responsible for movements of the head and neck, including extension, flexion and rotation. It specifically helps with extension of the head. (1)
    In addition it helps to support and stabilize the head while standing and during various movement.

    Origin, insertion and function

    Origin

    Posterior tubercle of atlas

    Insertion

    Medial part of inferior nuchal line of occipital bone

    Function

    Bilateral contraction – Atlantooccipital joint: Head extension

    rectus capitis posterior minor - close up
    Rectus capitis posterior minor
    rectus capitis posterior minor muscle

    Common signs of a weak rectus capitis posterior minor muscle

    Signs that your rectus capitis posterior minor may be weak include:

    • Poor posture: a forward head posture, which can lead to neck and upper back pain.

    • Neck pain and stiffness: imbalances in the neck and lead to pain and stiffness.

    • Tension headaches

    • Difficulty maintaining proper alignment

    • Decreased range of motion in the neck

    It’s important to note that these symptoms can also be caused by other factors, and a proper medical evaluation is necessary to determine the root cause.

    Exercises to strengthen the rectus capitis posterior minor

    Here are a few exercises that can help strengthen the rectus capitis posterior minor:

    1. Neck extensions:
      • Start by lying flat on your stomach with your arms at your sides.
      • Slowly lift your head and neck off the ground, using only the neck muscles to support the movement.
      • Hold for a few seconds and then return to the starting position.
      • Repeat 10-15 times.
    2. Isometric neck holds:
      • Stand or sit with good posture.
      • Place one hand on the back of your head and gently apply pressure to resist the movement of your head.
      • Hold for 10-15 seconds and then release.
      • Repeat on the other side.
    3. Chin tucks:
      • Start by sitting or standing with good posture.
      • Gently tuck your chin towards your chest, keeping your head level and in line with your spine.
      • Hold for a few seconds and then return to the starting position.
      • Repeat 10-15 times.

    It’s important to perform these exercises with proper form and to only use light resistance in the beginning. As you progress, you can gradually increase the resistance to challenge the muscle. As with any exercise program, it is always a good idea to consult with a doctor or physical therapist before starting, especially if you have any pre-existing injuries or conditions.

    References: