1. Big, Strong Necks
Body-builders and athletes who use weights consciously work to make their necks strong and large. One reason is for the look of bulk they can show off even when wearing a shirt, and the other reason is to protect the important ligaments, muscles and nerves in the neck. The neck is one of the most important, and vulnerable places on the body. Not only does it hold up our heads, but it also attaches to the shoulders, arms and back, providing the posture necessary for the blood to flow through for good health. Working the neck is an important part of training and is often tight and sore after a good workout. Stretching before and after a workout is one of the best activities that will ease the soreness. As the neck size increases, stretching becomes more difficult since you may not have the same range. Continue to stretch as far as your muscles will allow.
2. Icy or Hot Relief
Two schools of thought exist on whether you should ice a sore neck or put heat on it. You can prevent the soreness you know is coming, by using heat or ice immediately after you finish your workout. Try both methods to find your comfort level. After a heavy workout, lie on your stomach with your head resting on your chin or elevated slightly on a narrow pillow. Wet a washrag in hot water, ring it out and let it rest on the back of your neck until it cools off. To get a cool down, get in the same position, but put an icepack on your sore neck. Remain in the position until the ice begins to melt. Often, alternating the treatment from hot to cold will be the best choice. Use a heating pad and an ice pack. First heat the sore area with the heating pad on low medium. You don't want to burn the sensitive skin on your neck with a high setting. Leave it on for ten minutes, and then switch to the icepack. Leave that on for ten minutes and finish the 30-minute treatment with 10 more minutes with the heating pad.
3. Sleep Tight
Sleeping on a good pillow that is the right height and support for your frame is the best way to prevent neck soreness. Sleeping on a pillow that is too soft, too hard, too high or too low will cause neck pain and leave the neck weaker and more susceptible to soreness after use. Try one of the memory foam pillows recommended by the Arthritis Foundation. Pillows made by Tempur-Pedic mold themselves to the contours of your neck and support the weight of your head without putting pressure on the neck. Latex pillows operate in the same way and new air pillows offer some benefits.
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