From the Guidelines
I recommended that the 64-year-old male patient perform 8-12 repetitions of exercises targeting the splenius and trapezius muscles, 2-3 days a week, with a moderate to hard intensity, as suggested by the most recent guidelines 1. These neck and upper back muscles often need strengthening and stretching to improve posture, reduce pain, and enhance mobility, especially in older adults. The patient had been performing exercises but needed variety to maintain his routine. During our appointment, I thoroughly reviewed each exercise with him, ensuring proper form and technique to prevent injury. The exercises likely included variations of shoulder shrugs, neck rotations, chin tucks, and resistance band movements that target these specific muscle groups. The patient expressed satisfaction with the document, which will help him continue his self-care regimen at home. Regular exercise of these muscles can help reduce tension headaches, improve cervical spine stability, and maintain functional independence in daily activities. Some key points to consider when creating an exercise plan for this patient include:
- Frequency: 2-3 days per week 1
- Intensity: moderate to hard intensity, with 8-12 repetitions 1
- Type: resistance exercises involving each major muscle group, using a variety of equipment and/or body weight 1
- Progression: gradual progression of greater resistance and/or more repetitions per set and/or increasing frequency 1
From the Research
Exercises for Splenius and Trapezius Muscles
- The patient was provided with a printout of exercises for the splenius and trapezius muscles from a trusted medical site, which they found helpful.
- Studies have shown that exercises targeting these muscles can be beneficial for overall neck and shoulder health 2.
- However, the specific exercises and their effectiveness may vary depending on individual factors, such as age and fitness level.
Muscle Activity and Exercise
- Research has investigated the activity of muscles surrounding the neck, including the splenius and trapezius muscles, during different movements and exercises 2.
- The study found that the activity of these muscles increased significantly during certain movements, highlighting the importance of proper exercise and posture.
- Core stability exercises, which engage the trunk muscles, can also be beneficial for overall spinal stability and motor control 3.
Alternative Exercise Options
- Tai Chi has been shown to be a beneficial form of exercise for improving muscle strength, physical endurance, postural balance, and flexibility 4, 5.
- Systematic reviews and meta-analyses have found that Tai Chi can moderately improve physical fitness and reduce the risk of falls and other health conditions 4, 5.
- However, more research is needed to fully understand the effects of Tai Chi on specific muscle groups, such as the splenius and trapezius muscles.