Sore neck during ab exercises?

Rachiepie6

Hi, I've pretty much always had this issue and have asked several people how to prevent it, and what am I doing wrong, but I don't know what to do about it.

Whenever doing crunches, sit ups etc, my muscles at the front of my neck always hurt from holding my head up.

Any tips? I tried pressing my tongue against the roof on my mouth and I don't think that helped much -?

Toddrific

Only tip I can remember is stare at the ceiling, meaning don't bend your neck forward.

brookepenni

I think you need to tuck your chin into your chest? I find this hurts my collarbones less. This is also what the instructors at the gym say too...

seekingstrengthX2

Do you have your fingers laced behind your head? Pulling up on your head will cause neck pain. I do much better if I keep my arms at the side, like lying on the floor.

Rachiepie6

Thanks, I will try both tucking my chin and looking straight up.

I don't use my hands to hold my head, I don't even like resting my fingertips near my temples, I prefer to glide them up my legs or cross over my chest.

Spanaval

To have proper form, pretend you have an orange tucked under your chin. Or make a fist and put it there so you know what the proper neck position should be.

modernmom70

I agree look up to the sky!

glenner

Maybe try putting a tea towel behind your head, hold the ends and it gently supports your head but you still have to focus on the abs doing the work.

brookepenni

So I was just checking out the Aust Defence Force's approved way to perform a sit-up...

They say - tuck your chin to your chest and keep your hands by your side - DO NOT put them behind your neck/head. They also say to relax your shoulders, try to keep them away from your ears to minimise stress on your shoulders/neck too...

salxtai

I actually wrap my hands around the back of my head and force it to relax back into them, but I wouldn't recommend this unless you're confident you can do that because you'll end up pulling on your head instead.

stephl21uk

I think you need to tuck your chin into your chest? I find this hurts my collarbones less. This is also what the instructors at the gym say too...

i got told the exact opposite to never have ur head on your chest and ive never suffered with neck pain, the best advice i can give it to ALWAYS stare at the ceiling, even when ur crunching stare right above you as best you can, and keep ur head OFF ur chest, it will strain the back of ur neck and after wards strech ur neck muscle by doing head rolls (i also do them as a warm up before hand)

Neliel

Thanks, I will try both tucking my chin and looking straight up.

I don't use my hands to hold my head, I don't even like resting my fingertips near my temples, I prefer to glide them up my legs or cross over my chest.

Put your fingers behind your ears and look up at the ceiling. Really focus on crunching your abs when you go to sit up. If your neck is hurting then you are straining your neck muscles.

luhluhlaura

Pick a spot on the ceiling and fixate on it; don't tuck your chin into your chest. If you feel your neck start to strain, like you're pulling your head up to gain momentum to follow through with the crunch, then it may be time to rest, then start the next set fresh.

I noticed that I strained my neck much more when my abs were weaker. It almost felt inevitable at that point. now, I'm able to perform ab exercises for a few sets before my neck starts to strain.

prettythinlove

Look at the roof to help prevent a strain on your neck :-)

DoingthisforChris

Press your tongue on the roof of your mouth and look at the ceiling