How to prevent neck injury when exercising

How to prevent neck injury when exercising

How to prevent neck injury when exercising

Forced and repetitive forward bending of the neck can lead to over stretching of the joints and muscles of the neck which can result in injury of these soft tissues see my blog types of sporting injuries .

1.Avoid doing sit ups whilst lying on the Swiss ball, this can result in excessive forward bending of your neck which is a common cause of neck injury and neck pain.

2.Be very careful when performing lat pull down exercises in the gym. It is often difficult to perform this exercise without forcefully bending your head and neck forward; which is a common cause of neck injury. A safer alternative would be a traditional chin up or assisted chin up exercise

3.Be very careful when doing a very heavy shoulder press exercise with a bar bell. It is often difficult to perform the exercise without having your neck fall into a degree of forward bending. If this occurs your lower neck will be exposed to a forced forward bend stress which is a common cause of neck injury. It is safer to use dumbbells with this exercise.

4.Avoid doing a very heavy bicep strengthening exercise with a bar bell. This will place shoulders in a forward position and your neck in a degree of forward bend , whilst you lift the weight. This could result in a forced forward bend strain on your neck which could result in neck injury.

5.Avoid doing yoga or pilates exercises which involve sustained forward bending in the days or weeks after sustaining an acute neck injury. These movements could further stress any damage neck soft tissues. Let your instructor know about your injury and ask them to instruct you in an appropriate modification to your program.

6.Avoid lifting excessively heavy weights away from your body, i.e. shoulder forward raise and side raise. These exercises could place an indirect forced side bending strain on the lower neck which is a known cause of lower neck injury.

I hope the above tips will help you prevent neck injury and neck pain when exercising.

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