GENERAL INFORMATION
The Rectus Capitis Posterior Major is a crucial muscle located in the suboccipital region at the base of the skull. Rectus capitis posterior major is primarily responsible for stabilising the occipital bone and facilitating head movements such as extension and slight rotation. As part of the deeper layer of neck muscles, it plays an essential role in maintaining proper posture and alignment of the cervical spine, contributing significantly to the overall mobility and stability of the head. Its strategic location and function make it vital in managing head posture and in the mechanics of looking upward or turning the head.
ORIGIN
Rectus capitis posterior major originates from the spinous process of the axis, or C2 vertebra, providing a robust base for its powerful movements.
INSERTION POINT
It inserts into the lateral part of the inferior nuchal line of the occipital bone. This function placement allows for effective control over the extension and rotation of the head.
MAJOR ARTERIES
The Rectus Capitis Posterior Major receives blood supply from the occipital artery, ensuring sufficient oxygen and nutrients for muscle performance and health.
NEURAL INNERVATION
Neural control is provided by the suboccipital nerve, which arises from the dorsal ramus of the first cervical nerve (C1). This precise innervation is crucial for the muscle’s responsiveness and functionality.
TRIGGER POINT
Trigger points in rectus capitis posterior major can lead to tension headaches and localised stiffness in the upper neck, often affecting overall mobility and comfort.
CONCENTRIC FUNCTION
Concentrically, the Rectus Capitis Posterior Major extends and slightly rotates the head to the same side. These actions are fundamental in tasks that involve looking up or back.
ECCENTRIC FUNCTION
Eccentrically, it helps control the motion as the head returns to a neutral position, ensuring smooth and coordinated movements.
ISOMETRIC FUNCTION
Isometrically, rectus capitis posterior major stabilises the head and neck, particularly when the head is held static in extended or rotated positions. This is crucial for tasks requiring fixed head orientations.
RELATED MUSCLE-SCIENTIFIC NAMES
- Rectus Capitis Posterior Minor
- Obliquus Capitis Superior
- Obliquus Capitis Inferior
ANTAGONIST
- Longus Capitis
- Sternocleidomastoid (during contralateral rotation)
- Scalene Muscles (during flexion)
COMMON INJURIES
- Muscle Tension: Common in individuals who maintain prolonged static postures, leading to stiffness and discomfort.
- Postural Stress: Often exacerbated by poor ergonomic setups, resulting in chronic pain and reduced range of motion.
EXERCISES
- Neck Retractions: Pull the chin straight back to engage the suboccipital muscles, enhancing cervical stability.
- Isometric Neck Extension: Push the back of the head against a resistance band or wall without moving to strengthen the rectus capitis posterior major.
- Prone Cobra Pose: Lie face down and lift the chest off the floor, focusing on retracting the shoulder blades to activate the upper neck muscles.
- Upper Trapezius And Neck Stretch: Gently pull the head forward and to the side, combining the movement with shoulder shrugs to engage and stretch the muscle.
- Dumbbell Neck Extension: Use light weights behind the head to perform controlled neck extensions, building strength in the posterior neck.
STRETCHES
- Suboccipital Release: Gently massage the area with your fingertips or use a small massage ball to release tension under the skull.
- Neck Extension Stretch: Tilt the head back slowly, stretching the front neck muscles while relieving tension in the back.
- Lateral Neck Stretch: Bend the head to one side, holding the stretch to increase flexibility in the neck muscles.
- Yoga Poses For Neck Release: Engage in gentle poses such as “Child’s Pose” with a focus on relaxing the neck.
- Foam Roller For The Neck: Use a foam roller placed under the neck while lying down to gently stretch and massage the posterior neck muscles.