Accelerate Health

Unfortunately, people seek out my care to reduce neck pain that could have easily been prevented in the gym by following these few easy tips:

1.  Keep the cervical spine in a neutral position.  Avoid pushing or holding the head forward, flexed, or extended.  Avoid turning the head during the performance of an exercise in which the neck muscles are involved.  Tuck the chin in slightly and look straight ahead.

2.  Make sure to perform range-of-motion flexibility exercises for the neck as part of your warm-up and cool down.

3.  Avoid doing exercises behind the head.  These exercises promote the development of forward head posture and may contribute to a neck injury.  Always perform these exercises in front of your head.

4.  Avoid unnecessarily tensing the neck and jaw muscles while training.  Try to direct all of your energy to the working muscles.  During the bench press keep your head resting on the bench and relaxed.  A rolled up towel placed under the head and neck my help provide enough support.

5.  Correct or balance your postural abnormalities, such as an increased thoracic kyphosis and forward head posture, with correct muscle activation prior to engaging in some exercises.

6.  Strengthen the neck.  Use lightweights, high repetitions, and progress very slowly.  Isotonic exercises are probably best.  However, if moderate to severe arthritis is present, isometric exercises may be better.