Core Muscles of the Neck

This is the third and final article in the series of core strength. As previously noted, the core isn’t limited to the abdomen, but each section of the body depends on active function of core muscles to work optimally. The neck’s unwieldy task of balancing a 10 pound head makes deep muscles vitally important in this fragile part of the body.

Most people feel tension in the superficial muscles of the neck. The trapezius and sternocleidomastoid muscles are common headache culprits. While the usual complaint is pain in the back of the neck, many of the core muscles are located in the front, such as the longus colli, longus capitus, and scalenes. When these muscles aren’t used, they become stiff and inflexible and the neck loses its ability to manage the weight of the head. (Imagine trying to balance a full one-gallon milk jug on a wooden dowel.)

Core muscles are small, so it is best to use small movements to strengthen them. In addition, their slow twitch muscle fibers contract and relax more slowly than other muscles. Keep this in mind when doing core exercises and be patient as these muscles develop.

Exercising the core muscles in your neck, shoulder, hips, spine, and torso will make all other movement easier and reduce your risk of injury. The core muscle exercises described in this series are easily done and won’t even cause a sweat. Devote time every week to keeping your core—and therefore your entire body—strong.

Everyday Exercise 2: Stairs

As noted in my previous post, you can build exercise into your every day activities with some awareness around simple activities. Take the stairs for example. Do you thrust yourself up the steps, in other words is your head two steps forward of your feet? If so, you are missing an opportunity to build strength in your legs and core and release tension in your neck and shoulders.

• Place one foot squarely on the step and keep your knee in line with the middle toe.
• Lean forward at the hips so that your nose is in line or just behind your toes, not in front.
• Press evenly through your entire foot, ball, heel, inside and outside arches, and use all the muscles in your leg and hip to lift you up.

With a little practice, you can go quickly up and down the stairs, but slowing it down really strengthens the hip stabilizer muscles.

You can apply these principles when you are on the stair stepper at the gym, too.

The Swing, Undulation of the Week

Do you remember the joy of swinging as a child? Recreate the wonderful feeling of flight right in your living room and strengthen your back and your core, too.