Where the Muscle Is Located
The longus colli and longus capitis are deep cervical flexor muscles located on the front side of the cervical spine.
- Longus Colli runs along the front of the cervical vertebrae from the upper thoracic spine up to the upper cervical spine.
- Longus Capitis stretches from the cervical vertebrae to the base of the skull (occipital bone).
Together, they play a crucial role in maintaining neck posture and performing subtle, controlled forward flexion of the head.
Different Ways to Engage
- Chin Tuck (Nod): Gently draw your chin back toward your throat while keeping your head level, as if making a double chin.
- Supine Head Hover: Lie on your back and slightly lift your head off the ground while keeping the chin tucked and neck long.
- Wall Tuck Hold: Stand with your back against a wall and press the back of your head into it while tucking the chin.
- Seated Chin Pull: In a seated position, place two fingers under your chin and gently resist as you perform a chin tuck.
- Slow Nod Repetitions: Perform slow, controlled head nods while lying down, maintaining continuous engagement of the deep neck flexors.
How Long to Hold Flex for Muscle Growth
- Beginner: 5–8 seconds, 2–3 sets
- Intermediate: 10–15 seconds, 3–4 sets
- Advanced: 20–30 seconds with added time-under-tension or light resistance, 4–5 sets
Repeat exercises 3–5 times per week. Ensure movements are smooth and controlled—these muscles are small and respond best to precision over force.
Different Levels of Skill
- Beginner: Learn to activate the muscles without engaging the superficial neck muscles or straining the jaw.
- Intermediate: Increase time under tension, control form, and begin integrating gentle resistance.
- Advanced: Combine with postural training and anti-gravity positioning for stability in dynamic movements or athletic activities.
How It Supports Other Muscles
- Sternocleidomastoid: Balanced by the longus muscles to prevent forward head posture.
- Scalenes: Works synergistically for neck flexion and breathing mechanics.
- Upper Trapezius and Levator Scapulae: Reduces the need for compensatory overuse when head posture is improved.
- Spinal Stabilizers: Supports alignment through the cervical spine and improves total core integration.
Strengthening the longus colli and capitis enhances neck posture, reduces neck strain, and supports long-term spinal health. These muscles are essential for people who spend long hours on screens, as well as those seeking better athletic head control and balance.
