What is the splenius cervicis muscle?
The splenius cervicis is a skeletal muscle located in the neck region. It originates from the spinous processes of the upper thoracic vertebrae and inserts into the mastoid process of the temporal bone of the skull. This muscle is involved in neck extension and rotation, contributing to movements such as looking up or tilting the head to one side. It also helps stabilize the neck during activities such as walking or running. (1)
Origin, insertion and function
Origin
Spinous processes of T3-T6
Insertion
Transverse processes of C1-C3
Function
Extends, rotates and laterally flexes the head and spine
Common signs of weak splenius cervicis muscles
Common signs of weak splenius cervicis muscles include:
- Poor posture, particularly slouching or forward head carriage
- Neck pain or tension
- Limited neck mobility or range of motion
- Difficulty maintaining neck stability during physical activities
- Tension headaches originating in the neck
- Increased risk of neck injuries or strains from repetitive movements or poor posture
- Decreased athletic performance, particularly in sports that require strong neck muscles (e.g. football, gymnastics, diving)
Exercises to strengthen the splenius cervicis
Here are some exercises that can help strengthen the splenius cervicis muscle:
Neck extension:
- Begin by sitting or standing with good posture, keeping your chin level with the floor.
- Slowly tilt your head back until you are looking up at the ceiling.
- Hold for 5-10 seconds and then return to the starting position. Repeat for 10-15 repetitions.
Chin tucks:
- Stand or sit with good posture and keep your chin level with the floor.
- Gently tuck your chin down towards your chest, keeping your neck in a neutral position.
- Hold for 5-10 seconds and then release. Repeat for 10-15 repetitions.
Neck rotation:
- Begin by sitting or standing with good posture and keep your chin level with the floor.
- Slowly turn your head to one side until your chin is over your shoulder.
- Hold for 5-10 seconds and then return to the starting position. Repeat on the other side.
- Repeat for 10-15 repetitions on each side.
It is important to perform these exercises slowly and with proper form to avoid straining the neck. It is also recommended to consult with a physical therapist or healthcare provider before starting a new exercise program, especially if you have a history of neck pain or injury.
References:
- Jung B, Bhutta BS. Anatomy, Head and Neck, Neck Movements. [Updated 2022 Jul 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557555/