Name: Deep Cervical Flexor Activation and Progressions for Stabilization 2
Uploaded: 2023-04-26T01:02:54.000Z
Duration: 5 min 33 s

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https://stream.mux.com/79cmZWIUisumlS00U8Vr1DNhCAI4lBJ21qA01lGecV7nk.m3u8

Learn how to properly perform deep cervical flexor activation and progressions for stabilization in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve deep cervical flexor activation and cervical stability. Enhance cervical endurance and neuromuscular control while supporting optimal scapular positioning and postural alignment with this targeted activation and stabilization progression. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce neck discomfort, improve posture, and restore optimal movement mechanics while reducing injury risk.

Introduction to Deep Cervical Flexor Activation

Progressions with Stability Ball for Cervical Flexor Training

Advanced Upper Body Activation Exercises

Utilizing Quadruped Position for Resistance

Integrating Core Challenges with Cervical Flexors

Encouragement for Long-Term Progression

Deep Cervical Flexor Activation and Progressions for Stabilization 2

This is Brent coming at you with yet another progressions video. In this video we're going to go over progressions for deep cervical flexor activation. Those commonly under active muscles of the cervical spine related to both the upper body and cervical dysfunction, the longus colli, longus capitis and rectus capitis anterior. I'm going to have my friend Rob come out and show some of these progressions. Now at the end of our previous cervical flexor activation video we kind of ended with this idea of putting somebody against the wall them working on their retraction their cervical retraction, and then starting to integrate some of our other upper body activation exercises, for example bilateral external rotation. This looks pretty good, it's pretty tough just to maintain that position. What we're going to do in this video is we're going to find ways of progressing this. So if I have Rob stand a little forward from the wall I can get this, this is just one of those smaller stability balls guys, I can have him put his head against that stability ball, walk his speed out a little bit so that now he's leaning and now he actually has to actively retract, and there's resistance against those deep cervical flexors. I would probably start just trying to maintain this position, pull out a stopwatch 15 seconds, 30 seconds. Can he hold this position for 60 seconds, but then of course we can start integrating those upper body motions once again. We can go back to our bilateral external rotation. One thing you should I should mention too that I'm starting to notice with Rob as we're doing this, is this ball is actually a much more instable environment right than the wall. So not only his his deep cervical flexors having to work harder against the resistance, they're having to also work harder just to maintain optimal alignment of his cervical spine an interesting progression to think about. Now another exercise maybe we could work on is scaption, so Rob knows scaption and we'll keep cueing him to try to keep his scapula depressed, keep working on that upward rotation. Maybe I could go in a couple different directions here, I might add some light resistance, I could maybe work on his mobility and see if he could maintain retraction both of his cervical spine, as well as retraction and depression of his scapula. See if you can go all the way up, and then I could get really really tough have him put both hands on his hips to start, and then have him see if he can work on just one side while still maintaining this perfectly center line from nose down to sternum, because every time he lifts an arm, realized now we've created an unbalanced force that these muscles have to work against to keep him center. Pretty tough, bit of a challenge. Alright i can see Rob straining actually a little bit and of course we've been going on here for a couple minutes. Now if Rob could do that well, I might progress even further. We're going to have him go ahead and get into quadruped position. Now the nice thing about quadruped position is I can actually now place a little bit of load right, via gravity to his deep cervical flexors. Now to retract is against gravity and although this is going to look a little silly, the resistance I'm going to use is actually a stability ball. You can move forward just a little bit, takes a second to kind of get somebody aligned on this, but if I let them go into flexion, just let him relax, let him go into the forward head posture that maybe I'm trying to correct, and then I have him go protraction at his scapula, retraction of his chin right, that chin tuck. Now he has to lift this ball against the force of gravity as well as just the resistance of pushing into the ball, is a little bit of further resistance. How's that feel? Yeah it's a pretty tough exercise. It doesn't take a whole lot of weight, the weight of these stability balls is actually significant for these muscles. If I was to go to larger stability balls that's actually a significant increase. If he happened to master that, once again I can go back to this idea of integrating his upper body activation exercise, in this case maybe a little core. I'll have him activate his TVA, once again cue retraction and then he can start on his marching of his hands without rotating at all, and once again now we have a stability challenge, we have an asymmetrical load challenge. We're starting to integrate some other stuff like his TVA, this is all wonderful ways of challenging and progressing these muscles. He could go into scaption, for me that's great, and actually fairly impressive. Guys I think you're going to find this to be a wonderful challenge for your patients. I know some of you guys have been working on those deep cervical flexor exercises for a long time, and wondering where to go with them. I hope if you guys progress to these exercises, you see some long-term change. You see some increase in strength, and hopefully people stay with this better posture for a little longer in between sessions. I hope you guys enjoyed this video.

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Longus coli, longus capitis, rectus capitis anterior and rectus capitis lateralis exercises for improving movement dysfunction, chronic neck pain, shoulder impingement, forward head, whiplash syndrome, and sports performance. Great chin tucks activations for the deep cervical flexors.

Deep Neck Flexor Exercises (Activation)

TVA strength training exercises - best progressions for transverse abdominis (TVA) activation, quadrupeds, and bear crawls. Core movements for endurance, stability, hypertrophy, and strength, and a sample abdominal, core, and anti-extension routine. 

Transverse Abdominis (TVA) Activation: Quadruped Exercise and Progressions

Integrated functional anatomy of the longus colli, longus capitis, rectus capitis anterior and rectus capitis lateralis (deep neck flexors). Attachments, nerves, palpation, joint actions, arthrokinematics, fascia, triggerpoints, and behavior in postural dysfunction. Common exercises, foam rolling, and stretches for the deep neck flexors. 

Deep Neck Flexors (Longus Colli, Longus Capitis, Rectus Capitis Anterior and Rectus Capitis Lateralis)

Stabilization Progressions 2 for Deep Cervical Flexors:

For progressions 8 - 10 have your patient/client standing the width of a stability balls distance from a wall.

Ensure optimal posture of the cervical, thoracic and lumbar spine, pelvis, and lower extremity.

This may require cueing the head center, “chest up” (thoracic extension) and “tucking the pelvis under” (posterior pelvic tilt to reduce an excessive lordosis/anterior pelvic tilt), and feet parallel and hip-width.

Place a stability ball behind their head and have them retract, pressing and holding the stability ball against the wall. In this series of exercises, the ball will provide resistance to an isometric contraction of the deep cervical flexors (DCF) while commonly under-active muscles related to 

 are also addressed. Compared to progressions 5 - 7, holding the ball provides additional resistance and increases the stabilization demands on the DCF. The goal is increased endurance of the DCF and integration of DCF activation during motion of the shoulder girdle.

Maintaining this position without compensation is a challenging progression (pay careful attention to SCM and scalene activation).

Have your patient/client maintain the position described above while performing:

Chest Out/Thumbs Out (Bilateral External Rotator activation)

Have your patient/client maintain the position described above while standing with back against a wall, using the wall to resist cervical retraction while performing:

Deep cervical flexor activation may be integrated into Transverse Abdominis Activation by having your client attempt to hold a stability ball on the top of their head (ball balanced against a wall) while in a quadruped position. This takes a little practice and some cueing to maintain the stability ball on the crown of the head and using optimal retraction to maintain the stability ball against the wall. Note: it is important the ball stays balanced on top of the head and is not pressed into the wall with the head, resulting in compressive forces on the cervical spine. Larger stability balls can be used for additional resistance, and all variations commonly used for quadruped exercises may be added.

Alternating unilateral triple extension of the lower extremity

Deep Cervical Flexor Activation and Progressions for Stabilization 2

Combined Deep Cervical Flexor and External Rotator Activation

Lewit Deep Neck Flexor Activation

Deep Cervical Flexor Progression for Range of Motion (ROM)

Deep Cervical Flexor Isolated Activation

Deep Cervical Flexor Activation and Progressions for Stabilization 1

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