How to progress strengthening your longus capitis and colli | The MSK Physio

[@caseykronos]

good stuff. Thank you

[@theMSKphysio]

Pleasure! Thanks for the feedback.

[@melvinmerkelhopper5752]

How long do I have to keep doing the longus capitis excercise until it starts to feel different?

[@theMSKphysio]

So I can understand where you're coming from, what do you want to feel different 😊? These types of exercises typically have a 3-6 week timespan of usefulness before changing them up. There's always exceptions though!

[@melvinmerkelhopper5752]

@@theMSKphysio I tried the excercise a few more times. I think I just had to tuck my chin in when lifting it back up. Once I did that I felt the stretching in the affected area again.

[@theMSKphysio]

@@melvinmerkelhopper5752 Nice problem solving. Sometimes it just takes more exposure (reps, frequency etc). If you get stuck again, look into the endurance test with load - it is focused on the extensors, but will also challenge the upper cervical/head flexors - kzbin.info/www/bejne/aJqqq2WVg555qrs

[@powershowgames9410]

Hey, I'm doing these exercises to get back into sport. I can't right now because vibrations from impacts like hitting a punching bag cause awful symptoms for me. These cause mild symptoms, so I'm working on them first. Currently I can do 5 reps without issues. At what point is it best to drop these exercises and just focus on gradually easing back into sport? I was thinking 12 reps.

[@theMSKphysio]

Good question! There isn't a perfect baseline to reach in terms of reps. Focusing on symptoms will be most reliable for you. Generally we're looking at a strengthening/build capacity phase, followed by a quick movement phase without sport contact and gradually return to sport. The phases overlap though and are guided by symptoms in the earlier stages. Performance ia more the focus towards the end when there are no symptoms. Here is another exercise to consider. I have an article on neck endurance but am currently reworking my website. You cna find the other videos on my channel by searching 'neck endurance' kzbin.info/www/bejne/a4PCeqeBe999g68

[@powershowgames9410]

@@theMSKphysio thanks! So if I wanted to follow a similar process, would I keep doing these exercises until I can achieve a reasonable volume, like say 10 reps without symptoms, and then try the fast movement phase and see how I respond symptomatically to that?

[@theMSKphysio]

@powershowgames9410 perfect 👍. If symptoms persist consider a local assessment!

[@powershowgames9410]

@@theMSKphysio thanks! They are getting better. Have you ever had patients with injured longus colli and capitis muscles who get weird symptoms like dizziness, lightheadedness, anxiety, and fatigue the day after training them? I never thought these could be related to my neck, but it seems directly related to longus colli and capitis exercises. They are getting better over time so my Osteopath is encouraging me to keep at it

[@theMSKphysio]

@@powershowgames9410 nice one! i have had patients with reduced endurance in these muscles that also have the symptoms you mentioned. It isn't necessarily a muscle isse though. Usually related to a concussion. the benefits of exercise are more than the endurance/strength elements! there will be proprioceptive benefits too, among other things.