Is your exercise supplying you with a stiff neck?

Try these quick fixes to remain energetic and avoid neck pain.

Neck Pain After Exercise: What Goes Wrong

Neck pain may result from overuse of the neck and shoulder muscles (many shoulder muscles are also attached to the neck), stress on the neck joints, or pinched nerves within the neck or shoulder area.

Roy says that a serious reason behind neck pain is poor posture during an activity. “Instead of tucking the chin down for a neutral posture, some people keep the chin forward and the shoulders hunched. This tends to stick the chin in and create tension in the neck and surrounding muscles,” Roy explains.

The trapezius muscle is exposed to this tension. It is a big diamond-shaped muscle that starts at the bottom of the skull, widens on the shoulders, and reaches halfway down the back.

“It's a dull, aching pain,” Roy says. “Or you can get headaches from the muscles at the base of the skull. In the extended neck position, they become tight and irritated.”

Avoid neck pain

Here are some ways wherein common activities result in neck pain, and quick fixes to combat bad posture.

Cycling. Leaning over to succeed in the handlebars of a road or mountain bike could cause you to round your back and hunch your shoulders over your ears.

Quick fix: Bring your shoulder blades down and back as you lean forward. “It's a subtle movement while still leaning forward. Pull your shoulders away from your ears, arch your back slightly, and tuck your chest in,” Roy explains.

Horticulture Bending and looking out down, reaching too far, and lifting heavy objects all stretch your neck in ways in which strain the neck muscles.

Quick fix: Pull your chin back as you look down. Take frequent breaks; Stay near the world you’re working in; Use your leg muscles to assist lift heavy objects.

swimming When crawling, at all times turning your head to the identical side to breathe builds the muscles on one side of the neck and shortens the muscles on the opposite side. Doing breaststroke can strain the neck muscles.

Quick fix: Periodically alternate swimming strokes (crawl, breaststroke); While crawling, alternate respiration sides occasionally.

Golf Extending the neck while swinging causes tension. Carrying a golf bag on the identical side on a regular basis can result in muscle aches and pains.

Quick fix: As you look down on the ball, bring your chin toward your neck so your neck doesn't stretch; Alternate shoulder positions once you carry a golf bag.

Yoga Looking up while doing the “downward dog” position can stretch the neck. Bending your neck too far once you look back can put stress on the neck joints.

Quick fix: Keep your chin toward your neck for a neutral position. Limit how far you switch your head.

Movement of the month Neck Stretch: Bending range of motion Lean forward and let your head slowly tilt to at least one side. Hold for 3 seconds and repeat on the opposite side. Repeat 10 times. Do this exercise slowly and gently. For an additional stretch, when your head tilts to at least one side, slowly let it roll forward about 45 degrees and hold for 3 seconds.

Relief and prevention of neck pain

Gentle stretching might help relieve your neck pain (see “Move of the Month”). “Slowly tilt the head to one side – from ear to shoulder – then do the same on the other side. But don't do it if it makes the pain worse,” warns Roy.

Remember that using proper form during physical activity prevents neck pain—in addition to strengthening neck, shoulder, and core muscles.

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