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.