Neck hurts during abdominal exercises: what to do and is it normal?
In this article, we will tell you what to do if your neck hurts during ab exercises. How to make your neck not hurt.
Neck pain is the most common problem during ab exercises. This symptom has a reason: a person does not press the abdominal, but the upper part of the body. Because of what the neck tenses up, but the press does not. This causes pain that no one expects.
The ideal press is the dream of many who follow their figure. Despite the simplicity of the exercise, some people complain about pain in the neck when performing it. It is not worth leaving it unattended. We found out what such a symptom means and how to get rid of discomfort.
Do you train abs, but your neck hurts? Why is this and what to do about it
Abs are abdominal muscles. The rectus abdominis muscles are the very “cubes”. The transverse muscle is located in the lower part across the abdomen, the oblique muscles are located on the sides of the body. Most ab exercises are done while lying on your back with your head elevated. This is called twisting.
In many people, the abdominal muscles are not strong enough, and the muscles of the lower back are overloaded, so the weight of the head is forced to support the muscles of the neck. As a result, they overwork and get tired.
Imagine that the spine is a noodle that can bend in different directions, but remains a single system. The cervical region is an exception. The human head changes its position regardless of the movement of the spine. While you are doing abdominal exercises, the head seems to be lagging behind and disrupting a single mechanism. Therefore, tension occurs in the supporting muscles of the neck.
There are several ways to avoid muscle discomfort.
When you do abdominal exercises, put a large roller under your back (just below the shoulder blades) so that the weight of the body rests on it and there is support under the upper back. Keep your hands behind your head so that they support your head at the back of your head (you can just put one palm on top of the other). And press the selections closer to the chest so that the back of the neck is extended. Do not pull your elbows to your temples – keep them wider, in one line. Twisting is done like this: direct the ribs forward to the hip joints, as if you were folding them into an accordion, shortening the body.
Pressing your neck to your chest while you complete the entire approach does not always work. Imagine that you are holding a peach in this place. The pressure on him should be moderate. If you strain too little, drop it. If you can’t visualize, fold the towel a few times and put it “instead of” the peach. In 2016, the results of a practical study appeared in the Journal of Physical Therapy Science: it showed that those who pulled their chin up and touched their chest with it noticed a decrease in pressure on the cervical region several times.
There is another way. It is rather unusual, but effective. Place your hands on your forehead, not behind your head. If you put your hands behind your head incorrectly, pressure is formed on the neck muscles, the head deviates more back. This leads to severe neck pain.
Some people think that the more actively they lift the body off the floor, the better the press works. This is not true. The range of motion does not affect the abdominal muscles in any way.
It is not necessary to raise the body high. In abdominal exercises, the back is of great importance, not the abdominal muscles. Make sure that the lower back is pressed to the floor, and the ribs can move forward.
After a good workout, you need to take time and recovery.