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Semispinalis Capitis头半棘肌

Back · Deep (L3) · Posterior · 4 exercises

Function

The deep vertical column at the back of the neck: head extension and rotational stability — the antagonist of the deep neck flexors. One of the fatigue sources for forward-head posture; train it and release it in equal measure.

Best Exercises & Form Cues

• Neck Flexion & Extension (Resisted)

  Equipment

  Neck harness/head strap

  Sets & Reps

  2-3 sets × 15-20 reps · light resistance

  How to do it

  With the band fixed at the forehead, resist while extending the head back; slow and controlled throughout; deep neck muscles working, no shrugging.

  Common mistakes

  Too much resistance, moving too fast, arching the lower back instead

• Glute Bridge

  Equipment

  Bodyweight + mat

  Sets & Reps

  3 sets × 20-30 s (or 12-15 reps)

  How to do it

  Lying with knees bent and feet planted; exhale and roll up vertebra by vertebra from the tailbone; shoulders bear weight at the top, hips fully open, hamstrings and glutes tight; lower one segment at a time.

  Common mistakes

  Jamming the lower back up without rolling, knees splaying, holding your breath at the top

• Neck Rotation (Resisted)

  Equipment

  Band/manual resistance

  Sets & Reps

  2-3 sets × 10-15 reps per side

  How to do it

  Apply light resistance with the hand or band; rotate the head slowly left and right against it through a small range; 1-second pause at the end; no shrugging, no breath-holding.

  Common mistakes

  Too much resistance, whipping the rotation (neck risk), rotating the torso instead

• Deep Neck Stretch (Release)

  Equipment

  Bodyweight (child's pose variant)

  Sets & Reps

  2-3 holds × 30 s

  How to do it

  Kneel into child's pose with the forehead down; stack the hands behind the head so the deep neck extensors lengthen slightly under gravity; breathe deeply and stay still.

  Common mistakes

  Lifting or pushing the head, stretching too hard, breath-holding

Stretching & Recovery

• Chin-tuck slow nods
• Head-down chest-collapsed stretch

Other muscles in the Back

Trapezius (Upper) · Trapezius (Mid/Lower) · Latissimus Dorsi · Teres Major · Rhomboids · Levator Scapulae · Erector Spinae · Quadratus Lumborum · Serratus Posterior