Crunches and neck pain.

tonidarlingx
tonidarlingx Posts: 25 Member
in Fitness and Exercise
When doing crunches, the back of my neck gets strained and intensely painful. I've been googling about and most of the tips say keep your hands away from the back of your head so you're not gripping it and pulling your head up along with keeping your chin up and looking at the ceiling.

I do both of these. My hands are either hovering by my ears or across my chest and my chin is always up, looking at the ceiling.

I really tense my abs and use that along with lifting from my shoulders to get me up - but still I get the neck strain and pain.

Why?

Replies

  • Fipsie
    Fipsie Posts: 50
    I used to feel this too - I figured my abs were 'cheating' somehow and making my neck do all the work? :ohwell:

    How I go around this was to do lots of other ab/ core exercises - yoga and pilates style things that work the mid section without necessarily being a 'military/ PE style' sit up.

    Maybe by investigating plenty of other excercies not only will it teach you new ways to use your core, it will help strengthen to assist you with the good ole sit up. I learnt heaps when I was doing Les Mills style group fitness etc.

    That was what I did, anyway... Hope it helps. :smile:
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    Try clasping your hands together and putting them between your upper chest and chin. This will help you stay aware of clinching your neck. Exhale on the way up, pull your belly button to your spine, and really feel the crunch in your abs (starting at the top of the rectus and slowing transitioning down). Once the tension is down to the belly button you've gone the full range of motion. Hold that position for a count and slowly release back up through the rectus. Once you get comfortable with this, you can just cross your arms in front of your chest (and as you progress, hold a weight plate there).

    The only advantage of having your arms behind your head is the added "weight" it creates versus arms on the chest. You can compensate for that by holding the plate (once you have good form).
  • 6ronXtreme9
    6ronXtreme9 Posts: 416 Member
    I had the same issue when I was a beginner ..but it went away..slowly and slowly..when the muscles got stronger.
  • bheathfit
    bheathfit Posts: 451 Member
    You may want to try alternatives such as planks and hanging leg raises. If you feel compelled to do crunches, perhaps an experienced workout partner will watch your form or you can video yourself and critique yourself afterward.
  • tonidarlingx
    tonidarlingx Posts: 25 Member
    Thanks for the replies everyone, a few bits of advice for next time! I'm doing the 30 day shred. I can feel it in my abs when I'm doing it but still get the neck pain, sometimes so sore I can't bear to carry on with it :\ But I'll keep at it.. Practice some more when I'm not doing my 30DS level (only just finished day 2 of level 1 - complete newbie!).
  • PrimalGirl
    PrimalGirl Posts: 148 Member
    Try supermans (back extensions). These tense your abs but also work your back, shoulders and back of the neck. Strengthening that area may decrease pain when crunching/sit ups.

    You can see them being done on Level 3 of 30DS if you're not familiar with them and need a visual.

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