Crunches are an effective exercise for strengthening abdominal muscles. Like any strength exercise, proper form is important to get the most from the exercise and minimize your risk of injury. A sore neck does not have to be the consequence of a strenuous abdominal workout; there are ways to reduce the strain to your neck.
Proper Crunch Form
To do a proper crunch, lie on your back with your knees bent and your feet flat on the floor. Place your hands besides your ears; don't grab onto your neck. Pull your shoulder blades together and pull your elbows back. Keep your elbows back throughout the movement; this will help you not pull on your neck. When you crunch up, allow your chin to move toward your chest slightly. Do not over exaggerate this movement; it happens naturally. Look up at the ceiling, not at your knees.
Focus on Your Abs
Focus on working your abdominal muscles. This is where the stress of the exercise should occur, not in your neck or upper back. The crunch has a very small range of motion. According to Dr. Len Kravitz of the University of New Mexico, the abdominal muscles are most active the first 30 degrees of a crunch; after that, your hip flexors begin to take over the movement. Pulling your neck forward does not increase your range of motion; it just hurts your neck. Focus on pulling your rib cage toward your pelvic bone, not pulling your head forward.
Support Your Neck
Ideally, your hands should be set beside your ears or across your chest, not behind your head. You can use your hands or a towel to support your neck, but be careful not to pull on your neck. Support your neck with your hands by clasping them behind your neck, not on the back of your head. If you have a towel, hold the ends in each hand and rest your neck in the middle of the towel, like a sling. For this to work, you have to relax your neck into your hands or the towel and not pull your neck forward. Some abdominal devices include a head rest that supports your neck and upper back.
Variations
If you cannot do crunches without experiencing neck pain, try a different type of crunch. Not all crunches require you to pull your upper body forward while lying down. During a reverse crunch, you keep your head and shoulders on the floor and pull your legs toward your chest.
Use a cable machine or exercise bands for resistance during a seated crunch. Planks, trunk rotations and knee tucks are all abdominal exercises that don't involve lifting your upper body off the floor.
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