Many weightlifters are so concerned about proper muscle movement performing arm curls, chest flyes, pushups and triceps pull-downs that they forget to take care of basic postural forces. Vertebrae in the neck should be in a neutral position during exertion, to avoid transmitting force that stresses disks and bones. Aligning your head properly will also put the shoulders in position to maximize gains during upper body exercises.
Cervical Spine
There are seven cervical vertebrae -- C1 is at the base of the skull and C7 is roughly at the top of the shoulders. Because of this, upper body movements affect motion of the spine and head position. A "neutral cervical spine" puts your vertebrae in a position where no compression or extension of the disks and ligaments occurs. Standing against a wall with the back of the head and shoulders touching the wall is good practice for neutral cervical spine position.
Free Weights
Do not make the mistake of lifting too heavy a weight. The maximal effort in performing an arm curl can throw off your posture and then cause injury to ligaments or muscle tissue. Keep the neutral spine position by moving the weight in a controlled manner. Doing so also prevents the arteries in the cervical vertebrae from being pinched off like a kink in a garden hose. It's an important point because the contraction of muscle causes an elevation in blood pressure.
Weight Machines
Use the back pad on a machine to support your lower back and shoulders. Adjust seats so that feet touch the floor. For example, a chest press movement protracts the shoulders while contracting the pectorals. Do not let your head protract -- keep a space between your chin and chest while breathing deeply during each repetition.
Flexibility
Stretch the neck muscles gently after warming up, or during the day while taking a stretch break at work. The Sternocleidomastoid muscle lifts and rotates the head. Look over your shoulder backward, then tilt the head by looking up. Hold for 15 seconds and don't hold your breath. Repeat for the other side. Keep shoulders from protracting by performing shoulder rolls, backward and forward, 20 at a time.
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