Situps are a traditional exercise that helps tone your abdominal and core muscles. When performed incorrectly, however, this exercise can cause neck strain. Complete situps using the correct form to prevent repetitive strain that may lead to neck and spine problems.
Symptoms
Neck pain while performing situps may be characterized by a shooting pain down the back of the neck, pain along the side of the neck or shooting pain in the shoulder. You may also experience a headache. The pain, however, may disappear immediately when you stop the movement. If you have persistent pain, or cannot move your chin down to your chest, you may require medical assistance.
Cause
Neck pain while performing situps occurs when you strain your head and neck to pull the torso upward, instead of using the abdominal muscles. The neck may also strain if you use your back muscles to pull the body upward. Placing your hands behind the head or neck may prompt you to pull on the neck, which increases the risk of neck pain.
Form
Get into position by lying on your back with your knees bent so the feet are 12 to 18 inches from the tailbone. Place your hands on the floor next to you, instead of behind the neck, to lower the risk of straining or pulling on your neck during the situp crunch. Complete the situp by engaging your abdominal muscles to curl your torso off the floor. Avoid pulling on your neck with your hands.
Alternatives
The crunch is an alternative to the situp that works the same muscles with a lower risk of straining the neck. Lift your shoulders and upper torso off the floor, instead of coming to a complete sitting position. Performing the crunch situp on a stability ball may help you keep your neck in alignment for less strain on the neck.
Considerations
Focus on looking at the point where the wall meets the ceiling to help keep your neck in alignment with the spine and prevent neck strain. This keeps your chin up and prevents you from pulling the head forward for a decrease in neck strain. Hold your belly button in to engage your abdominal muscles during the movement to promote the use of the correct muscles.
