The deep neck flexors are small stabilising muscles at the front of the neck. The two muscles that make up the deep neck flexors are Longus Capitis and Longus Coli. These muscles, as well as those in the back of the neck work to stabilise the neck against gravity. Weakness in these muscles leads to an imbalance between the stabilising muscles, leading to poor posture and alignment that over time could lead to pain.
Especially with a forward “chin poke” sitting posture, the deep neck flexors are often lengthened and weak, whilst the muscles at the back of the neck are shortened and tight. The exercise to strengthen your deep neck flexors will help to improve your posture as well as stretch the tight muscles at the back of your neck.
Double Chin Exercise (see image below)
- Lay on your back with your head resting comfortably on a pillow
- Gently tuck your chin, looking down towards your toes
- Hold for 10 seconds and repeat 10 times, morning and night.
- Keep your head down and your muscles relaxed, this should be a small and gentle movement. Try to avoid using the large neck muscles
- You should feel the muscles working deep behind your throat.