@drjoedamiani: Headaches from the back of your neck? Stop stretching and start balancing the system! Many people try to stretch the splenius capitis when it gets tight and triggers headaches. But research suggests the muscles on the opposite side of the neck are often weak — creating an imbalance. 💡 What’s happening? The muscles in the front of the neck pull the head forward, while muscles like the splenius capitis pull it backward. When the front muscles can't do their job, the muscles in the back win the tug of war, pulling the head into positions that increase neck tension and headache symptoms. 🔥 Why this matters The goal isn't to strengthen one side and ignore the other. In real life, the muscles on both sides of the neck must work together, turning on and off at the right time to control movement without compressing sensitive structures. 🛠️ Neck balancing superset 1.) Splenius capitis strengthening Perform neck extension against resistance. As you lift, the muscles on the front of the neck receive a stretch. 2.) Deep neck flexor strengthening Place the band on the front of your head and look forward/down into the resistance. This strengthens the deep neck flexors while allowing the splenius capitis to relax. 3.) Alternate the exercises Move directly from one exercise to the other to train both sides of the neck as a coordinated system. Supersets help restore balance, improve muscle timing, and reduce the tension patterns that often contribute to headaches. #headache #neckpain #mobility #physicaltherapy #posture

Dr. Joe Damiani, DPT

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Wednesday 24 June 2026 12:00:00 GMT