While everyone from the local gyms to your healthcare practitioner talks about strengthening the core muscles

to prevent or cure lower back pain, we rarely hear anyone speak of the other core muscles that need to be strengthened to help reduce or relieve neck pain. Research shows that approximately 7 ! of people will experience neck pain at some point in their life. "his is almost the same number of incidences stastically of people that will experience lower back pain, but neck pain is not as widely discussed. "his is a shame as neck pain can be #ust as debilitating as lumbar pain and as easily helped. "he causes of in#ury are numerous ranging from trauma from a motor vehicle accident to a simple sprain or strain from a recreational activity. $ny degree of in#ury has been shown to inhibit the recruitment and strength of the muscles in your neck. We call these muscles the %eep &eck 'lexors and they(ve been shown to be one cause of loss of cervical range of motion, headaches and chronic neck pain. "he deep neck flexors are small stabili)ing muscles located on the anterior *front+ and anterior,lateral *front and off to the side+ surfaces of the cervical spine and are deep to the Sternocleidomastoid muscle.

"he deep neck flexor muscles are identified as the Longus Capitis and Longus Colli muscles. "he location of the deep neck flexor muscles suggest they play an important role in stabili)ing the cervical spine. Researchers have reported that the -ongus .olli and muscles located on the posterior *back+ of the neck form a sleeve that stabili)e the cervical spine in all positions against the effects of gravity. "herefore, if muscle recruitment is impaired the balance between the stabili)ers on the front and the back of

the neck will be disrupted. "his will cause loss of proper alignment of the spinal segments and a posture that could lead to cervical pain. &ow that we have covered the anatomy and the functions of these muscles, let(s go to the exercises that make them function properly. "wo exercises have been shown in research to be the most effective in recruiting the deep neck flexors. /ne exercise is more specific then the other, but both are good to re,train and strengthen these muscles after in#ury. Exercise 1. Head Nod Exercise: -ie on your back with your knees bent without a pillow under your head and neck.

With your eyes, look down at a spot on the wall #ust above your knees. "hen follow your eyes with your head making a gentle nod of your head like you were saying yes. *$nother way to think of the movement is as if you were bringing your chin to your $dams apple.+

0old for 1 seconds and repeat 1 times once or twice a day. Exercise 2. Head Lift Exercise:

-ie on your back like the previous exercise. 2our head should be in a neutral position and then lift your head off the floor or table *about 3,4 inches+ slowly and then return.

5erform 1 ,16 repetitions once or twice a day. *&ote7 this exercise targets the strength and endurance of these muscles+ 8t cannot be over emphasi)ed that both of these exercises should be performed in a painfree range of motion. 8f you are having difficulty doing these exercises without pain, then please come a see one of our physical therapists. "hey can help you master these exercises and get you 9uickly back on the road to recovery: