If you do your Abdominal crunches correctly with proper form, there is no reason to suffer from neck pain or sore neck.
One of the biggest mistakes that people make is that involve their neck muscles while doing these exercises- that is a NO-NO. Bringing your head and neck forward puts unnecessary pressure on the neck and it is not healthy. So when you do your abdominal crunch look at the ceiling. In fact pick a spot on the ceiling and concentrate on that. If you keep this position you will keep your neck spine neutral, with no added pull on the neck muscles. There is no reason to be lifting your head and bringing your chin to your chest.
Also, your hand position is important. Many people interlock their fingers and place them behind the neck- change this immediately. This makes it more possible that you will involve your neck muscles. Instead place your fingers LIGHTLY behind your ears or cross your arms and hands in front of your chest. Remember to continue looking at the ceiling and not forward. If you utilize this position of your hands, you won’t pull on your neck while doing abs- and hopefully avoid neck pain
Another good point is to focus your thinking on your abs while doing these exercises. This will actually give you a better work out. Finally, don’t forget to breathe. This is very important while exercising.
Before you begin exercises, it is a good idea to do some neck exercises– some simple neck flexion extension, lateral flexion and rotation exercises will loosen you up and also prevent any neck soreness after exercise. These will help to increase mobility and range of motion in the cervical spine- decreasing the chances of get injured. -NJ
Photo Courtesy of Margaretdouglas.
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It’s really a nice post. The article is really informative. Thanks for sharing such a nice tips. Whatever you are mentioning here in the article is really true and many people are doing the same thing while doing Abs exercise and finally fall into the neck pain. Thanks once again for showing us the right way to do.
Even for me having neck pain because of working more than 8 hours by sitting not properly. Just now also I felt this pain. So I will do your guidance exercise for better result and thank you for sharing this valuable topic.
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george
yep, the best way to avoid neck pain is to support your head with hands. I do it all the time, cause I feel my neck so fragile and the head is too heavy.
I dropped a barbell behind my neck about an inch, the vertebral column of the neck, around C5 and C6 ached for a while, and neck rotations hurt. I carried on weight training for 3 weeks, and then a further 6 but at lower weights, although I did not traps work as this aggravated the pain more. I recently stopped for 11 days, and have now resumed weights but still at lower weights.
An X-ray 2 days ago, revealed that C5-C6’s discs had shortened a little.
I can now rotate my neck ok and I am thinking whether to resume traps exercises.
Do you think I should have stopped all training initially, and do you think this could have kept the problem longer and caused the C5, C6 shortening discs?
Do you think I can carry on training properly now, the neck vertebrae does not hurt but there is still a tight feeling around the base of the neck, almost around the bottom of the traps as well?
I have shortened my C5 C6 discs at the bottom of my neck by dropping a barbell onto them or moving into the barbell with the behind of my neck. An X-ray revealed this shortening this week. The pain on the base of my neck vertebrae has gone, before it was slightly tender if I touched it. I carried on weight training though with medium weights. I get some slight discomfort at the bottom of my traps. It has been 12 weeks since the injury, I carried on training with only a 11 day break. Should I carry on or stop completely. If I should carry on, should I attempt traps exercises now?
I extend my thanks. Very informative content.
The third line should say their not there. Other than that great info thanks.
i have got that pain for the past few days! how do i reliev myself from it? its not tolerable at al! am dying! i havent worked out fr the past few days!
i need start up again! but the pain is nt tolerable! pls tel me some remedy for this pain!