Headaches and neck pain? This can be the result of a tight splenius capitis. To alleviate tension follow these 13 splenius capitis stretches. But, first lets take a look at what the splenius capitis is and how it can mimck the symptoms of a migrane.
Splenius Capitis Syndrome
Splenius capitis syndrome is when the muscle is so tight that it can cause severe pain and other symptoms that radiate to multiple parts of the body. Splenius capitis syndrome symptoms are:
- Pressure behind the eyes.
- Blurred vision.
- Pain radiating up the skull to the centre of the head.
- Rear of head aches and hurts.
- Lateral temple headache.
- Aching pain above the eye.
- Aching pain at the cheekbone under the eye.
- Eye pain and light sensitivity.
- Pain radiating to neck, shoulder and arm at times.
- Nausea and vomiting.
Anatomy of Splenius Capitis
The splenius capitis is part of the postverebral muscles. These muscles are the deepest muscles in the neck and back and run laterally along the spine.
The postvertebral muscles are responsible for your posture and movement of the spine. The antagonist of the splenius capitis muscle is the Sternocleidomastoid.
The splenius captis is located on the lateral side of the C7. The muscle allows the head and vertebrae to extend.
Sports that vigorously use this muscle are:
- Football
- Wrestling
- Swimming
What Causes A Tight Splenius Capitis?
Whip lash is one of the major injuries that dramatically affect the splenius capitis.
Bad posture and “Slouching forward over a computer can make shoulder and neck muscles tight,” says personal trainer and yoga instructor Mindy Caplan. This can also be from a protruding head in order to see the computer screen more clearly. If this is you, I would reccomend a trip to the optometrist.
Poor neck support when sleeping can really have you waking up with a stiff neck. Make sure that your head is fully supported when it comes to your snoozing time.
Lifting excessive weight that makes you strain your neck is another way you can tighten the splenius capitis muscles. I know I have done this a few times from trying to do a new physically strenuous trick.
Playing the above sports such as football, swimming or wrestling can also decrease flexibility and mobility when the muscle is tight.
When the splenius capitis is overly tight you may experience headaches and neck pain.
Is the Splenius Capitis Superficial Or Deep?
The splenius capitis is a deep muscle part of the postvertebral muscle group.
What does the Splenius Capitis Muscle Do?
Extends the head and vertebrae.
Splenius Capitis Origin And Insertion Points
The origin is the spinous process of seventh cervical vertibra (C7) and upper three or four thoracic vertebrae (T1-4)
The Insertion is the posterior aspect of mastoid process of temporal bone. Lateral part of superior nuchal line, deep to attachment of the sternoceidomastoideus. (The concise book of muscles, C Jarmey).
Splenius Capitis Stretches
PNF Splenius Capitis Stretch
How To:
- This is best performed seated on a chair although you can do this stretch standing it is just less intense.
- Gently drop the right ear to the right shoulder.
- The left-hand drops to the side of the chair and grips underneath the seat of the chair.
- Holding the chair tightly you should feel some tension in the shoulder.
- Gently bring the right hand to the left side of the head and gently apply some pressure towards the right side.
- You should feel a stretch in the neck that follows all the way down to the shoulder.
- Resist the tension on the head for five seconds.
- Then relax into the stretch for 15 seconds.
- Repeat on the other side.
- Repeat on the back of the skull with the chin close to the chest. Stretching the back of the necks muscles.
Anterior Extension Splenius Capitis Stretch
How To:
- Interlace your fingers and place them behind your head.
- Gently drop the chin to the chest.
- You should feel a stretch in the neck that follows all the way down to the shoulder blades.
- Resist against your hands creating tension on the head for five seconds.
- Then relax into the stretch for 15 seconds.
Chin To Arm Pit
How To:
- Standing or seated.
- Gently rotate the chin to the right armpit so that you’re in line with the armpit. (Think if you were to sniff your armpit).
- Gently bring the right hand to the back of the skull.
- Gently apply pressure downwards towards the floor.
- Repeat on the other side.
Lateral Splenius Capitis Stretch
How To:
- Standing or seated.
- Gently drop your right ear to your right shoulder.
- Gently bring the right hand to the left side of the head.
- Gently apply pressure downwards towards the floor.
- Repeat on the other side.
How To:
- Standing or seated.
- Gently bring your right arm up and over the head so that the elbow is bent and the forearm rests along the spine.
- Bring the left hand to the right elbow.
- Getnly depress the right elblow allowing you to go deeper into the stretch.
Assisted Splenius Capitis Stretch
How To:
- Laying down the stretcher places their hands on the shoulder and the side of the head.
- Your hand should be covering the ear fingers facing towards the chin and neck.
- Gently depress the right shoulder away from the head.
- With the right hand gently draw the head away from the shoulder.
- Repeat on the other side.
Splenius Capitis Traction Stretch
This is one of my all time favourite stretches. I love having traction applied to my entire body.
How To:
- Laying down the stretcher places their hands under the head.
- The person being stretched drops their weight into the hands of the stretcher.
- Gently walk the fingers along the spine until you meet the lower skull.
- Apply pressure with the tips of your fingers so that you can get a good grip.
- Gently lean your body away from the head and allow the hands to lengthen the spine with the same gentle movement.
Posterior Splenius Capitis Stretch
How To:
- Laying face down the stretcher places their hands on the upper and lower neck.
- Gently apply pressure moving the hands outwards.
Trigger Point Release For Splenius Capitis
Don’t have someone to stretch you? You can still achieve an assisted splenius capitis stretch by using massage balls and peanuts. I use this practice before I stretch not afterward. Scientific studies show that rolling will only have a permanent effect if the muscle is stretched afterward. Otherwise, the effects will only last for 24 hours.
Peanut Self Assisted Stretch
How To:
- Laying on your back on a hard surface (your floor is perfect).
- Place the peanut in the position shown in the picture above.
- Gently roll the peanut up and down until you find a tender spot.
- Stay there for two minutes.
- Repeat this process until you have done the entire neck and shoulders.
Single Massage Ball Assisted Stretch
How To:
- In a seated position place the ball on the splenius capitis area.
- Gently apply pressure rolling the ball up and down.
- This works best when you are able to have a partner do this for you.
Splenius Capitis Myofacial Release
- In a standing or seated position.
- Place the head of the massage wand on your splenii muscles.
- Search for tender spots by gently applying pressure into the muscle.
- As soon as you find a tight spot you can:
- Apply continuous pressure for 2 minutes.
- Maintain the pressure while gently executing yes and no actions.
Massage For Splenius Capitis Release
How To:
- Drop your shoulders so they’re not hunched up by your ears.
- Tuck your chin to your chest to stretch your neck.
- Place two or three fingertips on the back of your neck where your neck and shoulders meet.
- Press firmly and hold, releasing when the muscle feels more relaxed.
- Roll your shoulder forward and back slowly. Repeat as needed.
How To:
- Extend your neck and drop the right ear to the right shoulder.
- Place two or three fingertips on the side of your neck where your chin and clavicals meet.
- Press firmly and hold, releasing when the muscle feels more relaxed.
- Gently roll the head in large circles.
- Repeat as needed.
Splenius Capitis Strengthening Exercises
Locus Pose – Salabhasana
How To:
- Laying on the stomach bring your hands by the waist.
- Take the knees a bit wider than hip width apart.
- Lift your heart using the organic lift of the spine.
- Engage you glutes and lift your legs off the floor.
- Pull your heart forward and up.
Upward Facing Dog – Urdhva Mukha Svanasana
How To:
- Laying on your stomach lift your chest using your fingertips to bring your torso to an upright position.
- Press down onto the floor with your hips and tailbone and lift up with your chest
- Keep the tops of your feet grounded on the mat. (DO NOT lift them like the picture above.)
- Lift up through your spine open your chest and hold for 5 breaths.
Back Extensions
How To:
- Ensure that you are in a position where you can not extend the feet.
- This could be feet under the lounge, friend sitting on your legs.
- Engage the core, back, shoulders and neck muscles.
- With your hands behind your head bring your upper body into an upright position.
- Repeat.
There is nothing worse than a pain in the neck, except for when it begins to move into your shoulders. Check out my soothing neck and shoulder stretches to stop the pain moving down towards the back.
If you have more stretches we would love you to share them with us.
In happiness and health.
Vanessa Barthelmes.
References
- Calais-German, Blandine. Anatomy of Movement. Seattle: Eastland Press, 1993. Print
- Chris Jarmey, John Sharkey, The concise book of muscles.
- Davies, Clair, and Davies, Amber. The Trigger Point Workbook: Your Self-Treatment Guide For Pain Relief. Oakland: New Harbinger Publications, Inc., Print
