Beginners who are just starting to do crunches may find that their necks are sore after doing them. But why does the neck feel sore after doing crunches?
Lack of abdominal strength
When the human body performs the crunch exercise, if the strength of the abdominal and back muscles is not enough to lift the upper body, the body will use the strength of the neck muscles to complete the movement. Therefore, neck pain may occur.
Incorrect form
Incorrect form during crunches can also cause neck pain. If you hold your head with both hands and exert too much force when lifting the upper body, it is easy to strain the neck muscles, resulting in neck pain. Or, if your neck is completely flat against the ground when you lie down for crunches and you rely on your neck when you rise, this can also cause neck pain and injury.
Incorrect exertion
Most people do not grasp the essentials when they start doing crunches. The force should come from the abdominal muscles, but instead, the neck muscles are used. This can naturally cause neck pain after doing crunches.
What to do if your neck hurts during crunches
Stop exercising for 1-2 days to allow the pain to subside.
If you feel neck pain during crunches, it means that you are not doing the exercise correctly. Do not continue exercising with incorrect form, as it will not only reduce the effectiveness of the training but also cause significant damage to the cervical spine. After stopping the exercise, you should recheck your form. If you are unsure, seek guidance from someone familiar with crunches. For existing neck pain, rest for 1-2 days to allow the discomfort to disappear.
How to prevent neck pain during crunches
Use equipment for crunches
To avoid exerting force with the neck, beginners can rely on equipment to assist with crunches. In the process of using equipment for crunches, you can use your hands to pull the equipment forward for added support, so that the neck does not have to exert force.
Method:
1. Bend both knees and place both feet on the equipment, tightly holding the handrails.
2. Use the strength of the abdominal muscles to lift the upper body, while trying to bring the elbows as close to the knees as possible.
Shift the pressure on the neck
When doing crunches, find a point on the ceiling on the left and right sides. Apply force to the back, and when moving to the left, focus on that point. The same can be done with the hands by placing them on the back of the head and pushing to the left when moving to the left, and vice versa.Note: Do not hold your head up, as this will put excessive pressure on the cervical spine. Instead, place your hands behind your ears or cross them in front of your chest. Avoid continuous force on the head to reduce pressure on the neck.
Maintain proper form
When doing crunches, try to exert force with the abdominal muscles and do not hold your head with your hands. When lying down, position your shoulders and avoid completely flattening your back against the ground. It is also best to bring your chin close to your collarbone to avoid exerting force on the neck and prevent neck pain.
Improve the strength of the neck and back muscles
To prevent neck pain during crunches, you can do exercises to strengthen the neck and back muscles.
1. Neck muscle exercise: Cross your hands on the back of your head. Use your hands to push forward or backward, depending on the targeted muscles, while keeping your head and neck still. The muscles should be continuously tensed for 3-5 seconds, followed by a 3-5 second rest. Repeat this exercise 100-200 times per day, in 3-5 sets.
2. Back muscle exercise: You can choose to do dumbbell exercises or pull-ups to strengthen the back muscles.
