Weight Training: Avoiding Neck Strain During Workouts

The neck is one of the most flexible sections of the spine, but it is delicate. A strained neck can be extremely painful, and the muscles spasms, stiffness, and pain can interfere with your regular day-to-day activities and sleep. Taking time off from your workout plan to recover from such an injury will definitely interfere with your goal to get fit fast. It is well worth putting a little time and effort into learning how to avoid neck strain.

When you are doing exercises from a standing position or sitting perpendicular to the floor (whether weight lifting, flexibility, or cardio), avoid looking down at the weights or at your feet. Looking down changes the alignment and takes your neck out of a safe position. The same can be said for looking up. If you are looking up at the ceiling or a television high on the gym wall, your head and neck will not be at the right angle. Look straight ahead and keep your neck muscles as loose as possible.

If you have to do work that requires your body be slightly bent over, pay close attention to the position your neck is in as you get into your starting position. Sit or stand tall, as though you were trying to touch the ceiling with your head, relax your neck and shoulders, and then bend into position while maintaining the angle of your head and neck. Remember to reposition your body when you increase the weight or at the beginning of each new exercise.

Crunches And Sit Ups Done Properly Will Help Prevent Neck Strain

Crunches And Sit Ups Done Properly Will Help Prevent Neck Strain

Weights that are too heavy will also increase the likelihood of straining your neck; and since it is unlikely that you will be able to keep proper form with weights that are too heavy, you will only slow down your progress in the long run. Start with light weights and work your way up slowly. If you find you are unable to keep proper form or focus on proper breathing during your exercise, or if you are clenching your jaw, the weight is too heavy. Additionally, you should take your time; avoid lifting weights in quick or jerky motions.

During abdominal work, don’t put your hands behind your head and pull as if you are trying to lift yourself up! Instead, ensure that your arms and neck remain relaxed and neutral. All the effort should be coming from the abdominal area and you should pay special attention to ensure that the neck muscles are relaxed and loose. Most trainers these days advocate eiher folding your arms across your chest or simply touching your fingertips on your temples as you perform abdominal exercises.

Neck strain is one of the most common causes of workout injuries. If you pay attention to the positioning of your neck and the weights you use, and if you educate yourself about proper motion and form, you can greatly decrease the likelihood of succumbing to this injury and causing yourself an unnecessary setback in your fitness plans.