Why Deep Neck Flexor Strength Matters
As we age, certain muscle groups tend to be overlooked, and one of the most significant is the deep neck flexors. This muscle group plays a crucial role in preventing neck pain and improving posture and upper body strength.
However, many people over 50 are unaware that the deep neck flexors even exist, let alone how to strengthen them.
How Do You Know If You Need to Strengthen Your Deep Neck Flexors
Before you can strengthen your deep neck flexors, it’s essential to assess their current condition. A simple test, known as the deep neck flexor endurance test, can help determine if these muscles are weak. The norms for healthy individuals suggest that men aged 20 to 80 should hold the position for around 39 seconds, while women should aim for about 29 seconds.
How to Perform the Deep Neck Flexor Endurance Test
To perform the test, follow these steps:
- Lie down on a firm surface like the floor.
- Tuck your chin towards your throat, lifting your head slightly (about a finger’s width) off the surface.
- Hold this position while maintaining your chin tucked in. If your chin protrudes or your head falls back, the test is over.
Many individuals, especially those suffering from neck pain, may struggle to hold this position for even one second. Don’t be discouraged if your score is lower than the norm.
How to Strengthen Your Deep Neck Flexors
If you find that your deep neck flexors are weak, there are specific strengthening exercises you can incorporate into your routine. Start with simple chin tucks:
- Tuck your chin towards your throat without pulling it to your chest.
- Hold this position for 10 seconds, then relax.
- Repeat this 10 times.
As you progress, aim to increase the duration of the chin tuck hold, returning to the endurance test after you can hold it for 10 seconds comfortably.
Functional Exercises to Strengthen Deep Neck Flexors
Incorporating deep neck flexor strengthening into your daily activities is vital. Here are a few exercises you can do while performing upper body workouts:
- Lateral Raises: Perform a lateral raise while maintaining a slight chin tuck to ensure your neck remains stable.
- Bicep Curls: Keep your chin tucked while doing bicep curls to prevent neck strain.
- Front Raises: Similar to lateral raises, maintaining a chin tuck will help keep your spine aligned.
These exercises will help engage your deep neck flexors as you work on your upper body strength.
Maintaining Good Posture
Posture plays a significant role in how effectively your deep neck flexors function. Poor posture can lead to the overuse of superficial neck muscles while weakening the deep neck flexors. Aim to support your head over your shoulders, allowing gravity to assist in maintaining proper alignment.
As you engage in daily activities, consciously practice good posture. This can reduce strain on your neck and help strengthen these critical muscles over time.
Final Thoughts and Next Steps
Strengthening your deep neck flexors is essential for maintaining neck health, especially as you age. By incorporating simple tests and functional exercises into your routine, you can improve your posture, relieve neck pain, and enhance your overall upper body strength.
Start today by testing your endurance and then incorporating these exercises into your daily life. Remember, consistency is key to seeing improvements!