Getting Rid of Neck Pain

Why does my neck hurt?

At least once in a lifetime, each of us experienced neck pain or discomfort when turning the head, and for many, a specific crunch and morning feeling of stiffness in the cervical spine turn into a daily occurrence. Exactly like anesthetic ointments and gels.

The situation is aggravated by the fact that such pains tend to progress, developing into cervical osteochondrosis. Causes of neck pain are often trivial errors in the technique of strength training, as well as excessively weak and undeveloped trapezius muscles.

Why does the dumbbell dilution to the sides, the shags and the barbell press due to the head have a negative effect on the shoulder joint?

Strength training and stretching of the neck muscles

When performing exercises, many of the trainees try to control their technique in the side mirrors, thus provoking the neck muscles. It is important to remember that the correct technique of most exercises involves looking either to yourself or just below the horizon line.

If the exercises involve the muscles of the back, shoulders or hands, turning the head during lifting weight can provoke not only stretching the neck muscles, but even pinching the vertebrae. Remember that it is the ability to train without mirrors that distinguishes an athlete from an advanced level from a beginner.

Wrong Exercise Technique

The most common neck pains are caused by exercises such as bicep bar lifts, dumbbell lifts and shoulder shags, thrust of the vertical triceps block and barbell bar from behind the head. The main reason for this is most often the use of inadequately large weights.

Instead of performing a technically correct lifting on the biceps with a dumbbell of 10 kg( weight corresponding to the development of the muscle), a person wants to show his strength and takes a dumbbell in 20 kg. As a result, he has to literally squirm with his whole body, overstretching the trapezoid and cervical spine.

How to get rid of neck pain?

The most important point to get rid of neck pain is to eliminate the recurring cause of these pains, and not to eliminate symptoms with pain medications. If you physically get rid of acute pain, this does not stop the destructive processes in the spine.

Analyze your workouts, noting whether you are not observing yourself in the side mirror and if you do not violate the technique of exercises during the training of arms and shoulders( they are all, in effect, connected with the musculature of the neck and trapezoids).Also pay attention to how you sleep and in what position you work.

How strong are the muscles of your trapezoid legs?

Chronic neck pain can also be caused by excessively weak( or stretched) muscles of the trapezium, shifting the load directly from the shoulders and back to the cervical spine. To assess the condition of this muscle group, go to the mirror and assess the position of your collarbone.

Position( A) and( B) is characterized by weak and stretched muscles of the trapezium and an excessively low position of the blades. Correct and maximally healthy is the position( C) in which the upper and lower parts of the trapezius muscles are in balance, and the trapezium itself is partially reduced.

Position( A) and( B) is characterized by weak and stretched trapezoid muscles and an excessively low blade position. Correct and maximally healthy is the position( C) in which the upper and lower parts of the trapezius muscles are in balance, and the trapezium itself is partially reduced.

Exercises to strengthen the trapezium

Reverse dilutions on standing blocks

1. Reverse dilutions on standing blocks. Exercise for the middle part of the trapezius muscles. At the extreme point of motion, the scapula should be brought together( imagine, as if you are holding a pencil between them).Using a moderate working weight, perform 3-4 sets of 12-15 repetitions.

Shaggy with dumbbells

2. Shaggy dumbbells. Exercise on the upper part of the trapezius muscles. Rise steadily, take dumbbells in your arms, raise your shoulders as high as possible, then slowly lower them. Do not make any additional rotational movements with your shoulders. Do 3-4 sets of 12-15 repetitions.

Alternating lifting of hands lying on the stomach

3. Alternating lifting of hands lying on the stomach. Exercise for stretching the trapezium and musculature of the lower back. Lying on the floor with your stomach down, pull out both hands, then raise your left arm and right leg. Hold for 15-20 seconds, then change your leg and arm. Perform alternately 1-2 minutes.

Dilutions of the hands lying down

4. Raising hands lying. Exercise for stretching the lower part of the trapezius muscles and the musculature of the lower back. Lying on the floor with your belly down, spread your hands to the sides, raise your legs and head, then, as much as possible, remove the scapula. Hold for 15-20 seconds, go down. Carry out 1-2 minutes.

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The cause of the most common pain is irregular weight training, as well as weak or overly stretched trapezius muscles. Getting rid of the pain in the neck does not begin with the use of pain medications, but with the correction of exercise techniques and the strengthening of trapezoids.