Where the Muscle Is Located
The splenius capitis and splenius cervicis are superficial muscles located on the back of the neck and upper back.
- Splenius capitis extends from the lower part of the ligamentum nuchae and upper thoracic vertebrae to the mastoid process and occipital bone.
- Splenius cervicis lies just below and runs from the upper thoracic vertebrae to the transverse processes of the upper cervical vertebrae.
These muscles contribute to head and neck extension, rotation, and lateral flexion.
Different Ways to Engage
- Head Turn with Resistance: Rotate your head to one side and gently press your hand against your cheek to resist the motion.
- Extension Hold: Tilt your head slightly backward and hold, focusing on the contraction at the back of the neck.
- Lateral Neck Bend: Tilt your ear toward your shoulder while applying gentle resistance with your hand.
- Diagonal Pulls: Combine rotation and tilt by turning your head diagonally upward, activating the muscle from base to mastoid.
- Prone Neck Lifts: Lie face down and lift your head slightly off the ground, maintaining a neutral gaze and slow control.
How Long to Hold Flex for Muscle Growth
- Beginner: 5–8 seconds per hold, 2–3 sets
- Intermediate: 10–15 seconds with controlled resistance, 3–4 sets
- Advanced: 20–30 seconds with diagonal holds or dynamic tension, 4–5 sets
Train 2–4 times per week, focusing on symmetry and posture throughout each repetition.
Different Levels of Skill
- Beginner: Build awareness of movement through slow, unresisted head turns and tilts.
- Intermediate: Introduce static holds and light resistance for improved muscle control.
- Advanced: Use combined directional holds and integrate neck work into upper body movement chains for postural support and strength.
How It Supports Other Muscles
- Trapezius (Upper Fibers): Assists with neck extension and balance.
- Sternocleidomastoid: Coordinates during rotational movement and lateral flexion.
- Semispinalis Capitis and Cervicis: Works in tandem to support spinal extension and neck rotation.
- Deep Cervical Flexors: Acts as a counterbalance in maintaining upright head posture.
The splenius muscles are critical for head positioning, rotational control, and upper cervical stability. Strengthening them can help reduce neck stiffness, improve athletic movement, and prevent posture-related pain caused by forward head position or prolonged screen use.
