What A Pain In The Neck!
We've all experienced those pesky neck pains that seem to pop up during class like uninvited guests at a party. But fear not! Let's talk what to do when you feel your neck tensing up during class.
Sometimes it's simply due to weak neck muscles which will get stronger over time with abdominal curls, but it could also be due to improper form or performing the exercise incorrectly.
Here are some reasons why you may be feeling straining in your neck:
1. Lifting your head, neck and shoulders improperly. Your head weighs 8-10 pounds!! It is so important to position your head correctly so that the abdominals lift that weight and the neck muscles don't do all the work.
2. Performing all the repetitions of the exercise even though you have fatigued and your form is deteriorating. Take a break if you feel too much neck and not enough belly. If your neck is doing all the work, you'll really feel it the next day and not in a good way!
3. Lack of flexibility in the thoracic spine (mid back). If you lack flexibility in the thoracic spine, then the ab-curl movement occurs solely at the neck instead of the movement coming from your abs.
4. Tensing your shoulders or “shrugging” during the exercise. Tensing the shoulders can cause excessive muscle engagement of the upper traps (shrugging) muscles.
The good news… with a few minor adjustments you should be able to participate in class without feeling pain or strain. Here are some tips to reduce neck pain:
1. Make sure you are “curling up” with correct form. Lying flat on the mat, first tuck your chin slightly like you're holding an orange between the chin and the chest. Then tighten the abdominals in preparation to lift. Inhale first, as you exhale, lift your head, neck and shoulders using your strong core. Think of bringing your sternum (breast bone) towards your belly button. Or think of shortening the space between your chest and belly button.
2. When you fatigue….TAKE A BREAK! Pay attention to your form during the exercise. As soon as you begin to lose your curl or your chin begins to protrude out (you lose your orange) your form is deteriorating. Stop, moan and groan a little and then return to the exercise.
3. If you are rigid or tight in your mid back, do exercises to improve your flexibility. Mid back stretches include articulating bridges, trunk rotation, mini swan and arching over a foam roller may help to loosen you up.
4. Most importantly, don't “try hard”, try easy instead. Forcing the exercises won't get you there any quicker, they will eventually happen!