Neck

rectus capitis posterior major

REK-tus KAP-i-tis pos-TEER-ee-or MAY-jor

The rectus capitis posterior major is a small deep neck muscle at the base of your skull, running from the upper cervical spine to the occiput. It extends and rotates the head, helping maintain upright posture during daily activities and workouts. Strong suboccipitals like this one prevent forward head posture common in desk workers and lifters.

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Common Pain & Injury

Pain from this muscle often feels like tension headaches at the base of the skull, with referral to the forehead or behind the eyes. Trigger points can cause dizziness or visual disturbances. See a doctor if accompanied by vertigo, numbness, or after trauma.

Anatomy & Function

Origin

Spinous process of C2 vertebra (axis, second neck bone)

Insertion

Occipital bone (base of skull)

Actions

Extension of head (tilting head back)
Rotation of head to opposite side

Innervation

Suboccipital nerve (posterior ramus of C1)

Muscle Relationships

Antagonists

SternocleidomastoidScalenes

Synergists

Rectus capitis posterior minorObliquus capitis superior

Trigger Points

Forms at the upper medial border near occiput; refers pain to forehead, eye orbit, and temple, sometimes causing occipital headaches.

Stretches

1Chin tuck stretch

2Side neck tilt

3Suboccipital release

Common Conditions

Cervicogenic headacheSuboccipital strainCervical spondylosis

Anatomical Parts

Right rectus capitis posterior majorLeft rectus capitis posterior major

FAQ

What does rectus capitis posterior major do?

It extends and rotates the head, stabilizing the atlanto-occipital joint for posture and neck movement.

Rectus capitis posterior major pain?

Pain refers to the head and eyes; often from poor posture or whiplash-try gentle stretches and see a PT if persistent.

How to stretch rectus capitis posterior major?

Use chin tucks or side bends with gentle pressure on the occiput to release tension.

Rectus capitis posterior major headache?

Trigger points here commonly cause occipital headaches radiating forward; massage or dry needling helps.

Exercises for rectus capitis posterior major

8

Chin To Chest Stretch position 1

Chin To Chest Stretch position 2

Chin To Chest Stretch

Isometric Neck Exercise - Front And Back position 1

Isometric Neck Exercise - Front And Back position 2

Isometric Neck Exercise - Front And Back

beginner·Bodyweight

Isometric Neck Exercise - Sides position 1

Isometric Neck Exercise - Sides position 2

Isometric Neck Exercise - Sides

beginner·Bodyweight

Lying Face Down Plate Neck Resistance position 1

Lying Face Down Plate Neck Resistance position 2

Lying Face Down Plate Neck Resistance

intermediate·other

Lying Face Up Plate Neck Resistance position 1

Lying Face Up Plate Neck Resistance position 2

Lying Face Up Plate Neck Resistance

intermediate·other

Neck-SMR position 1

Neck-SMR position 2

Neck-SMR

intermediate·other

Seated Head Harness Neck Resistance position 1

Seated Head Harness Neck Resistance position 2

Seated Head Harness Neck Resistance

intermediate·other

Side Neck Stretch position 1

Side Neck Stretch position 2

Side Neck Stretch

Also Works rectus capitis posterior major

1

Spinal Stretch position 1

Spinal Stretch position 2

Spinal Stretch

Related Neck Muscles

arytenoid cartilage

Paired laryngeal cartilages in throat enabling voice production via vocal cord movement. Not muscle but closest for neck; singers train supporting muscles. Vital for breathing/speaking.

Ascending part of right trapezius

The ascending part of the right trapezius is the uppermost portion of the trapezius muscle on the right side, running from the base of the skull and upper cervical spine up toward the clavicle and shoulder. It elevates the scapula (shoulder blade) and assists in neck extension and rotation, crucial for shrugging movements and maintaining upright posture during lifts. Strong ascending traps prevent neck strain in overhead presses and rows.

cervical rotator

Cervical rotators are deep neck muscles like obliquus capitis inferior and splenius cervicis that turn the head side-to-side. Located deep in the upper cervical spine, they enable rotation for looking over shoulder. Vital for neck mobility in sports and daily turns.

The cricothyroid is a small intrinsic laryngeal muscle in the anterior neck, tensing vocal cords for higher pitch. Located between cricoid and thyroid cartilages, it's key for singing and speaking. Matters for vocal athletes like singers.

The digastric has anterior and posterior bellies under the jaw, opening the mouth by depressing mandible. Runs from mandible to mastoid via sling, key for chewing and yawning.

Thin neck muscle under chin pulling hyoid forward/up, geniohyoid aids swallowing and tongue movement. Supports neck stability in planks.

The hyoglossus is a thin tongue muscle running from the hyoid bone (under chin) up into the tongue's side. It depresses and retracts the tongue, aiding swallowing and speech. Rarely targeted in fitness, but dysfunction affects eating and breathing mechanics.

iliocostalis cervicis

Iliocostalis cervicis is the neck portion of the erector spinae, running vertically along upper back to cervical ribs. It extends and laterally bends the neck, vital for posture in overhead lifts and sports. Supports head stability in fitness.

Neck Pain Guide

Common causes and relief

Activities & Sports

See which activities use rectus capitis posterior major