Neck Tension After Barbell Exercises?

knotmel

I **JUST** started working out with a barbell--squats, deadlifts, push press--and I've noticed that the next day after a work out, my neck is really tense. A little stiff, but not like an injury, more like how you feel after driving all day.

I was wondering if anyone has experienced this before and whether there is something I should be watching out for in form to prevent this, or stretches I could do afterward to alleviate it? Or is this something that might resolve in time once my body gets used to the new movements I'm asking it to learn?

ninerbuff

You use your traps a little in just about every exercise, but things like raising your head off a bench during bench press, turning your head while executing a squat, or tensing your neck too hard (usually an issue if you don't have correct breathing technique), can all cause tightness in the neck.

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knotmel

Thanks! I definitely don’t have my breathing down (I just forget to breathe completely for a while). Hopefully this will work itself out as I learn the lifts better and perfect my form.

ninerbuff

rule of thumb..............inhale on the eccentric (easy part of the exercise) and exhale on the concentric (hardest part of the exercise). Never hold your breath too long or you could pass out.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition

Retroguy2000

knotmel wrote: »

Thanks! I definitely don’t have my breathing down (I just forget to breathe completely for a while). Hopefully this will work itself out as I learn the lifts better and perfect my form.

Until you get the form and breathing down, keep the weight light.

knotmel

Thanks for the breathing cues, @ninerbuff , I've done a lot of yoga, which links breath with movement, so I'm going to try to think of weight lifting as an extension of that, which will help me focus on correct breathing. And thanks for the reminder to keep it light as I'm learning, @Retroguy2000 , it can be mentally difficult for me to keep things easy physically when I'm so excited to dive into a new thing.

knotmel

Having read more about form for squats and deadlifts, I think my problem is looking at myself in the mirror as I do the lift (which cranes my neck upward) rather than keeping a more neutral neck position. Ironically, checking my form in the mirror could be ruining my form.

claireychn074

knotmel wrote: »

Having read more about form for squats and deadlifts, I think my problem is looking at myself in the mirror as I do the lift (which cranes my neck upward) rather than keeping a more neutral neck position. Ironically, checking my form in the mirror could be ruining my form.

This is why many people record their lifts on the phone then check the form back. It allows you to concentrate on the actual lift and how it feels when you’re doing it, but make any adjustments in the next set once you’ve watched the videos. I record a huge amount of my sets and watch back in slo mo to check the technical aspects as it’s really helpful. Could you try that for a bit instead of looking in the mirror?

knotmel

@claireychn074 That’s a good idea. I’ll see if I can do that next time! Thank you!