Neck

rectus capitis posterior minor

REK-tus KAP-i-tis pos-TEER-ee-or MY-ner

This tiny deep neck muscle sits just below the occiput, connecting the atlas to the skull. It assists in head extension and rotation, crucial for stabilizing your head during heavy lifts or prolonged sitting. Weakness contributes to chronic neck stiffness in fitness enthusiasts.

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Common Pain & Injury

Pain mimics tension headaches with referral to the crown and behind the eyes. Can trigger vertigo or balance issues. Consult a doctor for persistent symptoms or post-injury.

Anatomy & Function

Origin

Posterior tubercle of C1 vertebra (atlas)

Insertion

Occipital bone (base of skull)

Actions

Extension of head (tilting back)
Contralateral rotation of head

Innervation

Suboccipital nerve (posterior ramus of C1)

Muscle Relationships

Antagonists

SternocleidomastoidSplenius capitis

Synergists

Rectus capitis posterior majorObliquus capitis inferior

Trigger Points

Develops near the occipital attachment; refers to vertex of head and orbital region.

Stretches

1Occipital tuck

2Neck extension release

3Lateral neck flexion

Common Conditions

Suboccipital myofascial painCervicogenic dizzinessAtlanto-occipital dysfunction

Anatomical Parts

Left rectus capitis posterior minorRight rectus capitis posterior minor

FAQ

Rectus capitis posterior minor function?

Extends and rotates the head at the skull base, aiding posture and gaze stabilization.

Pain in rectus capitis posterior minor?

Causes suboccipital headaches and eye pain; common in forward head posture-foam roll gently.

Stretch rectus capitis posterior minor?

Chin tucks and suboccipital massage target it effectively.

Rectus capitis posterior minor trigger points?

Refers pain to head top and eyes; treated with ischemic compression.

Exercises for rectus capitis posterior minor

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 minor

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 minor