Where the Muscle Is Located
The longissimus capitis and longissimus cervicis are part of the erector spinae group, located deep along the back of the neck and upper spine.
- Longissimus Capitis runs from the transverse processes of the upper thoracic and lower cervical vertebrae to the mastoid process of the skull (just behind the ear).
- Longissimus Cervicis lies just below it, running from upper thoracic vertebrae to the transverse processes of cervical vertebrae.
These muscles extend and rotate the head and neck, playing a key role in maintaining upright posture and balanced cervical movement.
Different Ways to Engage
- Neck Extension Hold: Slowly tilt your head backward while maintaining a long spine and hold the position.
- Rotational Extension: Tilt your head slightly back and turn to one side, holding the rotation briefly.
- Resistance Band Pull: Attach a resistance band behind you and place it around the back of your head. Gently press back into it, extending your neck.
- Prone Head Lifts: Lie face down, lift your head off the ground while keeping the neck long and shoulders relaxed.
- Wall Press Back: Stand against a wall and gently push the back of your head into it, keeping your spine straight and chin neutral.
How Long to Hold Flex for Muscle Growth
- Beginner: 5–10 seconds, 2–3 sets
- Intermediate: 10–15 seconds with slight movement, 3–4 sets
- Advanced: 20–30 seconds with resistance or dynamic holds, 4–5 sets
Train 2–4 times per week with a focus on posture, control, and gradually increasing load.
Different Levels of Skill
- Beginner: Basic head extension and rotation without tension in the shoulders or upper traps.
- Intermediate: Controlled holds with added resistance or longer duration.
- Advanced: Isolated muscle training with integrated posture and spinal stabilization movements.
How It Supports Other Muscles
- Splenius Capitis and Cervicis: Works synergistically to extend and rotate the neck.
- Semispinalis and Multifidus: Supports spinal integrity and deep stability of the cervical spine.
- Trapezius and Levator Scapulae: Reduces compensatory strain by taking on more of the extension load.
- Thoracic Extensors: Links head posture to upper spine support, aiding total upper body alignment.
The longissimus capitis and cervicis are key in developing a strong, pain-free neck and maintaining posture during activities that involve looking up, rotating, or resisting forward head posture. Strengthening these muscles improves spinal mechanics and enhances overall movement coordination in the upper body.
