Where the Muscle Is Located
The longus capitis and longus colli are deep cervical flexor muscles located along the front of the cervical spine.

• Longus Capitis runs from the base of the skull (occipital bone) to the transverse processes of the mid-to-lower cervical vertebrae.
• Longus Colli lies directly beneath it, attaching along the front of the cervical and upper thoracic vertebrae.

These muscles are crucial for forward head flexion and cervical spine stability.

Different Ways to Engage

1. Chin Tuck: Pull your chin straight back (not down) to engage the deep flexors without activating the superficial neck muscles.
2. Neck Nods (Supine): While lying flat, tuck your chin and slightly lift your head just off the ground, keeping the back of your neck long.
3. Isometric Flexion: Sit upright and press your chin forward into your hand with gentle resistance, holding the position.
4. Wall Chin Slides: Stand with your back and head against a wall. Glide the back of your head upward while maintaining contact.
5. Head Hover Hold: Lie on your back, tuck your chin, and hover your head one inch off the ground, maintaining the tuck.

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 resistance or in combination with dynamic movement, 4–5 sets

Practice 3–4 times per week with proper rest between sessions. Emphasize control over intensity to avoid overcompensating with superficial neck muscles.

Different Levels of Skill

• Beginner: Focus on chin tuck control without recruiting the sternocleidomastoid.
• Intermediate: Add light resistance and begin combining holds with controlled movements.
• Advanced: Perform advanced holds under load or integrate them into posture and spinal alignment routines.

How It Supports Other Muscles

• Scalenes and Sternocleidomastoid: When deep flexors are strong, superficial muscles don’t have to compensate as much.
• Suboccipitals: Helps balance flexion and extension forces on the cervical spine.
• Trapezius and Levator Scapulae: Reduces strain on these muscles by stabilizing the neck from the front.
• Core and Thoracic Spinal Muscles: Promotes better posture and alignment from the head down through the spine.

Strengthening the longus capitis and colli improves posture, reduces neck pain, and enhances head control — especially important in counteracting the effects of forward head posture and screen time.