Crunches have become one of the most common abdominal exercises because of their convenience. However, some individuals experience neck pain after doing crunches. This pain is most likely caused by poor form while performing crunches.
Neck Muscle Pain
If you experience muscle pain in your neck after crunches, it's most likely due to straining the posterior neck muscles. The semispinalis and multifidi neck muscles can undergo various degrees of muscle strain during crunches because of poor form or pulling on the head during crunches.
Poor Form
Inexperienced individuals, or those doing crunches too fast, may round their shoulders, hunch their backs or whip their heads forward when performing a crunch. These improper forms can cause the neck muscles to be overused and strained. When performing a crunch, there should be a fist-sized space between your neck and chest, and the neck muscles should remain relaxed. The crunching motion should be done slowly to prevent any whiplash effect. Also, many people tend to pull on their head with their hands during abdominal crunches. This additional pressure causes a strain on the posterior neck muscles. To prevent this pain, keep your arms folded across your chest and perform the crunch slowly.
Treatment
Immediate treatment for neck pain involves rest, heat and massage therapy, according to NeckSolutions.com. Rest and heat pads can relieve pain and allow the neck muscles to relax. Place a heat pad on your neck for 20 minutes per session. Massaging the neck muscles can also relieve pain or stiffness in the neck.
Stretching
Doing neck stretches can assist in treating your neck pain and also warm up your neck muscles before you do crunches. Sit on a chair with your back and neck straight. Place your right hand on top of your head and gently pull your neck to the right side as if you were trying to touch your right shoulder with your ear. Hold this stretch for five to 10 seconds and alternate between both sides three to five times on each side.
Caution
If neck pain persists for more than a day, seek medical attention to ensure there are no serious injuries. If you are unsure how to perform a crunch properly, seek guidance from a fitness professional. She can teach you how to perform a crunch properly and safely to ensure maximum benefits and prevent any injuries.
References
- Nova Feel; Abdominal Muscle Exercises: Tension In The Neck Muscles
- ChiroSport Wellness Center: Neck Exercises
- Neck Solutions: Treatment For Chronic Muscle Strain Of The Neck
- Mayo Clinic: Neck Pain
- All About Abs; Do You Have Neck Pain When Doing Crunches?; Dr. Charles
- All About Abs; Stretching Exercises: Neck Stretches; Dr. Charles
