Crunches can improve your waistline and even contribute to developing six pack abs. If you are feeling pain in your shoulders after doing this exercise, you may be performing crunches incorrectly. Learn how to do a proper crunch and about other exercises that increase the muscular tone of your abs without hurting your shoulders, neck or upper back.
Shoulder Pain Causes
The most common cause of shoulder or shoulder blade pain from crunches is by using poor form. A crunch, especially if you are not conditioned, can cause havoc on your back, neck and shoulders. In order to perform the exercise, muscles other than the abs work to perform the activity leading to bad form and pain.
Proper Form
Lie on your back with your knees bent and your feet resting about 12 to 18 inches from the bottom of your tailbone. Bring your hands behind your head so that your arms are as flat as possible against the floor. Roll your shoulders back, then press your chest up. Instead of thinking of curling up, think about bringing your chest up toward the ceiling. Hold this position for a second, then slowly lower yourself back down.
Other Ab Exercises
A good ab workout takes more than crunches to strengthen your muscles. In fact, the whole core of your body is considered any muscles that helps to support your spine. Try the plank and trunk rotation exercises for a well-rounded abdominal workout. To perform a plank, lie face down on the floor. Slowly lift your body up off the ground using your toes and your forearms as support. Keep your head down, your neck relaxed and your back as straight as possible. Hold this position for up to 15 seconds, then rest and repeat. To do a trunk rotation, you will need a weight. Start seated on the floor with your legs extended out, but knees slightly bent. Grad your weight or medicine ball with both hands. Keep your back straight and shoulders rolled back as you rotate your torso from side to side without moving your pelvis. Repeat for one to three sets of 10 to 15 repetitions.
Considerations
Another good addition to your ab workout is to add aerobic exercise. No matter how many crunches you do, you will not burn off the fat at your waistline without burning calories. Aerobic exercise uses excess fat as energy both during and after your workout. This is a good complement to any workout routine. If you are still doing crunches and experiencing shoulder pain, take a break to allow the pain to relieve itself. Then consider working with a trainer so that you are instructed on how to use proper form.
