Deep Neck strengthening
 

Hi,
I was wondering if any members here have any tips or advice regarding deep neck strengthening, as in the deep muscles and ligaments of the side, front and back of the neck.

The only exercises I have found are isometrics, but there is considerable debate about how effective they are, and wisdom holds they have to be progressed to 80% of max strength for actual strength to follow. That would activate my superficial muscles too!

Now my neck thanks to whiplash, is pretty weak at specific "segments" on the left side since that's where I fell- at the middle/bottom and right at the top. When I move my neck up and down, it actually "pulls" to the right. I can't rotate my neck to the left/right well because in a sense, that's where its unstable and the brain is directing the musculature to prevent the rotation.

So whats happened is my neck is messed at specific segments - rotation, flexion - probably the ligaments too, left side is very weak - and the right side (scalenes) are overactive to stabilize my neck.

This is what is causing TOS on the right side. On the left side, the lack of stability implies, the pain generators are probably the facet joints and nerves themselves.

So how can I strengthen the neck without activating the superficial muscles? Any ideas welcome.

Tight muscles are weak muscles.

Do a search for "chin tuck exercises".

Hi Eight, thanks - those are deep neck flexor alone exercises, correct?
I am thinking rotators and extensors on left also need a leg up.

Also, how does one do unilateral strengthening? I need to strengthen left more than right.

I frequently wake up with a headache and stiff neck. I could benefit from some exercises too.

Does holding your head back then rotating your head help? It makes a crunching sound.

A crunching sound is usually a sign of some amount of instability or funky stuff going on. It by itself is harmless, and a sign of crepitus and more of an indicator.

Headache could mean overactive SCM and deep neck flexor exercises should help. On my left side where i have damaged deep neck flexors, i get headaches.

It's been crunching since I was a teen so I guess that's normal. :o

FWIW i have read of people strengthening their shoulders especially lower traps, rhomboids and the cracking went away.

Ok, results. I have read people with cervical issues have flare ups, post the exercise if it didn't work out, some 24 hours later and then it worsens or betters or just tapers off.

In my case, I did a lot of strong (in other words, wrong) isometric exercises for my left. I think it was a mixture of impatience and generally "do something" attitude.

So I had a flare up which lasted for 2-3 days. Shoulder pain and worsened symptoms.

After that, I do feel things improved. Not by much, but yes improvement. How I judged this? Movement in a moving vehicle, usually I would find it hard to sit straight - that worked.

Its not a magic cure all, but it does help positively.

Next step, regular isometrics with lower strength.

One big issue I am struggling with is whether to do an exercise program and go for a MRI/xrays to determine cervical instability.

If the exercises are marginally successful, they would bias the test results.

And cloud the diagnosis.

My upper body update.
While x-rays have come back normal. I do believe though that I have cervical instability especially on the left side. However, deep neck muscle strengthening, lower core, and arm strengthening are probably what I need to try first.

Deep neck flexors - IMO - dysfunctional (L especially); still figuring out how t strengthen these.
Tight Pec Minor (R>L)
Tight Lats (R>L) - perhaps stretches for both pec and lats might help

Probably aloe vera to reduce the load of inflammation induced by stretches.

Prolotherapy is probably my last option to fix my posterior ligaments. I suspect lax ligaments allow my neck to translate forward when sitting forcing my pec minor and levator and upper traps to get overactive.

My main issue on my right side is an overactive pec minor. Its dominating all shoulder muscles. Is there a way to strengthen the lower traps and serratus while shutting off the pec minor and levator?

Any ideas welcome.