Question by Iubelo: How can I avoid neck pain during abs exercises?Expecially crunches make my neck sore.?
Best answer:
Answer by shambala707
ok so when yur doing your crunches tuck your chin into your chest, so its always nice and close to the chest and never loose. second strengthen your neck muscles by doing exercises such as shrugs and upright rows. If Body Ach you have a strong neck then it should not hurt at all. bad pain like that is generally the cause of muscle weakness and can easily be fxed!
What do you think? Answer below!
Tags: avoid, crunches, during, exercisesExpecially, neck, Pain, sore.
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hecla 1
442 days ago
Examine your form.
http://www.ehow.com/video_3191_abdominal-crunch.html
http://www.mayoclinic.com/health/abdominal-crunch/MM00725
GFISH
442 days ago
Giorgio, If you do your Abdominal exercises correctly with proper form, there is no reason to suffer from neck pain. One of the biggest mistakes that people make is that they flex their head forward while doing the ab crunch. This puts unneeded 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 lifing 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. Instead place your fingers LIGHTLY behind your ears or cross your arms and hands in front of your chest. Remember to keep looking at the ceiling and not forward. If you use this position of your hands, you won’t pull on your neck while doing abs.
Another good point is to focus your mind 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 (http://www.arc4life.com/site/615058/page/993935) – 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- making it less likely that you get injured.
If you do have neck pain, use an ice pack (measuring 6×20) and ice your neck for 10-15minutes. Hopefully now you won’t have any soreness in the neck. Good luck with your workout.
Kelleher
442 days ago
What you could do is keep you hands behind your head to support the weight but still don’t use your hands to pull yourself up because this will lessen the amount of benefit gained from the crunches and also cause more neck/back pain. Just use your hands to support your head enough so that your neck doesn’t hurt.