Neck Pain After Shoulder Workout

Especially those who sit at a desk all day in the office often have to deal with neck pain. This is not only unpleasant, but can be really painful, so many decide to train on a strength machine for the neck, but this also carries some risk. For newcomers, it is especially important to start with a low weight, you can always increase. In addition, the number of training sessions also plays an important role, here a fitness trainer can be an important support. He can, among other things, determine the right fitness plan with one and also stand at the beginning of the training at the side. In the beginning, an exercise should only be repeated a few times anyway, and this can also be gradually increased over time. Anyone who already suffers from neck pain and is aiming for training for therapeutic reasons should start with low weights first and foremost. For any person, however, it is strongly recommended that before training for the neck first comes a warm-up period, otherwise it may well lead to serious injury. Mistakes on the equipment are to be avoided Before even beginning a workout with a strength machine for the neck, everyone should have the corresponding device and the exercises that are to be done on it explained to them. It is important with a strength device for the neck that the arms are never fully extended, so most injuries occur, also a firm stand is another criterion. Everyone who has decided to use dumbbells should pay attention to the correct grip and be sure that they can not fall. The main cause of neck pain is usually overworked muscles in the back, neck and shoulders. Those who are prone to neck pain quickly should consider whether regular training on a strength machine for the neck would not be useful. For this purpose, it is quite possible to buy a power station for home use. Here, it is important to pay attention to a certain quality. This is not only the name of the manufacturer, but also how the strength equipment was processed. The strength equipment for the neck is versatile, compact and also robust. The bigger such a strength station is, the more exercises can be performed on it, but it should not be done on one’s own. Before someone wants to do the exercises on the home strength station, the visit to a fitness trainer is inevitable here, because if there are massive mistakes, people often complain about pain even more than before. The right neck training People who love to go to the gym do not suffer much from neck pain, because they train the neck as well. It comes to strengthening, toning and relaxation of the neck. A targeted training of neck and neck muscles can prevent neck pain and relieve existing tension. A targeted exercise is the neck lift. Strength training also trains the neck muscles by stretching them sideways and forward and backward against a weight. This straightens the muscles, strengthens them and also tightens them at the same time. A neck workout is recommended for anyone who has to sit at a desk or in a car for long periods of time, who is bedridden, or who has a one-sided job. The exercises are not difficult and can be done by almost everyone. A common mistake that is made is not warming up enough. Also, care must be taken not to overload the workout, because if too much and too persistent training is done, it can have painful consequences. It is also necessary to pay attention to the correct posture, most exercises on a strength machine for the neck are performed sitting, here it is important that an upright and straight posture is adopted. However, when training the neck, it is equally important to ensure that the head is in a straight position. It should not be bent forward, then the body loses tension.

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After shoulder training I often feel pain /or the feeling of ” trained ” in the neck , and sometimes behind the neck , normal ? However , the more often I train , the less I feel it , or I feel it only when I increase the weights again

3 answers

Usermod Community Expert Fitness, Bodybuilding, Muscle Building Hello! You also have muscles in your neck and there with continued training eventually the problems will become less and less. But be careful with neck pain – watch it closely. The neck is more complex than you think, the neck vertebrae are sensitive and important – also important nerve pathways run there. And a little known neck ligament (ligamentum nuchae), a paired ligament of elastic connective tissue that stabilizes the head while running. I wish you good luck and success. It is normal that the neck is also challenged during shoulder training, since the neck also contracts in addition to the shoulder muscles. Topnutzer in the topic Fitness The neck is used with the shoulder, that is normal. However, it can be that you help too much with the neck. This is called the “traps trap”, meaning you use your neck with your shoulder to get the weights up. Use the correct posture. Push the shoulders back and down and then perform the exercise focusing on the shoulder muscles. As soon as you notice that another muscle is working too much, stop it. This may also mean that you have to take a little less weight.

What do you want to know?

Sports-related neck injury

When neck pain occurs as a result of sports activity, it often results from an extreme movement of the head or spine. After this overstraining of the musculature the painful neck stiffness develops overnight. The next morning it seems impossible to turn the head. The stabbing pain can be reduced by turning the head slightly or tilting it to the side, but it does not disappear.

What to do about neck pain?

Image Source: Pixabay.com © Ichigo1212 CCO Public Domain Those who overdo it during sports or display the wrong posture complain of severe neck pain the next day. Those who suffer from these symptoms should first take a break from sports. Afterwards a heat treatment and rest. The muscles can be relaxed with a heat lamp, thermal ointments or by taking a hot bath. Specific physiotherapy can also have a positive effect on the neck and throat muscles. However, if the pain persists or even radiates into the arms, those affected should consult their doctor.

When and why does sports-related neck pain occur?

In order to remain fit and healthy through life into old age, sport is a good method. Many people try to increase their health in their free time by incorporating fitness exercises into their daily routine or going to the gym. With the help and under the supervision of a fitness trainer, they work out on the equipment and steel their bodies with various exercises. What initially sounds like a good idea also has its downsides. If athletes overdo the workout or train with the wrong posture, pain follows on its heels. Particularly unpleasant is neck pain, which is not uncommon after excessive strength training.

Neck pain as a result of strength training

Neck pain can occur in all athletes – regardless of age, experience or physical constitution. If they do not know their physical limits during training or deliberately exceed them, the unpleasant pain can be a consequence. Likewise, it can occur when sports enthusiasts work out at the gym right after a long day at their desk. Warm up your muscles insufficiently, overstrain the neck muscles, for example through through excessive strength training, for example. While neck pain that develops overnight due to drafts quickly fades, sports injuries are a different story. Pain in the neck area can multiply due to the wrong sport. Those who don’t pull the emergency brake by optimizing their training or seeking advice from a sports professional, endangers his health. Neck pain mainly affects “office workers” who have become accustomed to an incorrect body and head posture in everyday life. If a stiff neck develops while working at the computer, a sudden sudden muscle strain can lead to painful tension. lead. At worst, these persist for a long time and can severely affect the quality of life of those affected. Image source: Pixabay.com © scottwebb CCO Public Domain Pain can occur after strength training and overuse of the neck muscles.

Neck pain after crunches or situps

Incorrect neck posture can also lead to pain during gymnastics exercises. However, these occur more often in weight training after certain exercises. Situps and crunches are exercises that often cause a a stabbing to chugging pain stimulus in the neck area. in the neck area. This results from tension in the trapezius muscle, which becomes overloaded when the muscles in the upper back or neck are strongly strained. If the neck muscles were already tense before the training – for example, due to little movement, incorrect posture or excessive work at the PC – the strong tension during the sport exercise proves to be too too great a strain on the muscular system. Although sit-ups focus on exercising the abdominal muscles, neck pain can be caused by the typical posture during sports. Many athletes clasp their hands behind their heads. In some cases, they hyperextend their neck muscles when they sit up. This makes itself felt in a sudden pulling of the muscles. If you react quickly and massage the corresponding area, you can prevent more severe pain. If the neck pain does not subside after a few days, it is advisable to buy a massage mat or a special neck massager.

Neck pain that occurs after bench pressing

In weight training, bench press is one of the most popular exercises. Although experienced athletes know that this method of training has a high risk of injury in several regions of the body, this does not deter them. Mainly sports enthusiasts who want to strengthen the muscles of the upper body are hardly deterred by the exercises. They involve lifting weights with the help of the upper body. Accordingly, it is not surprising that tension and pain in the neck can occur directly after exercise. They often manifest themselves after training with dumbbells. The wrong technique during the exercises, excessive repetitions or a slouched posture can trigger the discomfort. Also too heavy weights are also a reason for overstrained muscles.. For this reason, it makes sense to first learn the correct technique when bench pressing and not to get carried away. In this type of strength training, the head should lie flat on the bench and not be lifted. Otherwise, overstraining of the neck muscles cannot be ruled out. In addition sudden and strong training movements favor the neck pain. To prevent it, the weights should be lifted and lowered gently and evenly. If abrupt movements are avoided, tension in the neck area can also be prevented. If neck pain occurs after every training session, those affected should change their training plan. This is no problem in a good gym. It also makes sense to get tips from a fitness trainer. He or she can check whether the exercises are performed in the correct are performed. In addition, he can adjust the training so that pain in the neck area is practically excluded.

How can neck pain be prevented after exercise?

For many people it is pleasant to go to the gym after a day at the office and really work out. However, it is important not to overdo it. It is also essential to warm up muscles and joints properly before strength training. If the body is prepared in this way for the upcoming workout, the risk of painful injuries can be kept low. Recommended cardio training on the treadmill or bicycle, or exercises with small weights. or exercises with small weights. This initially light load can loosen muscles and joints and optimize the energy supply in the organism. At the same time, the warm-up leads to improved performance. Blood circulation is increased, metabolism is stimulated, and body temperature is raised. Light exercises also stimulate the production of synovial fluid in the joints. joints. This makes the muscles, tendons and ligaments more elastic, which reduces the likelihood of injuries such as torn muscle fibers. It is enough to warm up the body for a few minutes, as a long duration will exhaust the muscles even before the actual workout. In addition to warming up, after weight training, the cool-down – coming down – should not be neglected. For this, athletes can exercise for at least five minutes on a cardio machine or the treadmill at a low level.

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Article topic: neck injury or neck pain from exercise Description: Neck pain can be and/or become a negative consequence of too much exercise or even merciless over-exercising. last date: 03/24/2022 Many visit a gym to stay physically fit. There are undoubtedly good exercises on the machines that you can benefit from. But if you exercise incorrectly, exactly the opposite can happen. Then complaints like neck pain are possible. Here you can read what you should watch out for. People who want to go through life fit and healthy like to look for ways to increase fitness and physical health with sports in their free time. For many sports fans, a visit to the fitness center seems to be the best chance to achieve physical fitness when one is under the guidance and supervision of professionals on fitness equipment to do a wide variety of exercises. However, what can improve physical condition in a controlled way, some people will experience Pain some people who go beyond the normal limits of exercise and overdo it. exaggerate the sporting exercises. Neck pain is often the result of excessive strength training in the gym.

Neck pain as a result of exaggerated weight training

Neck tension in particular is a problem that can affect anyone. If you have not closed the window in your bedroom overnight and have been lying on the train for many hours, neck pain often makes itself known in the morning. However, going straight to the gym after work, after long hours at the computer at work and excessive strength training can also cause the typical symptoms in the neck. While the pain usually fades quickly after a night in the draft, the wrong exercise can lead to more and more pain in the neck if you don’t pull the emergency brake and turn to other training methods. If you also have the habit of adopting the wrong posture when sitting in everyday life and at work, you will experience that neck tension can be one of the everyday health problems.

Neck pain after sit-ups or crunches

Especially during sit-ups / crunches, strength athletes (or those who want to become one) get pain in the neck area. This is due to the fact that due to the strong tension of the muscles in the upper back and neck area, the trapezius muscle “closes”. Especially if the neck muscles were already tense before the training (e.g. due to too little exercise, bad posture or too much office work), strong tension caused by weight training is too great a strain on the muscular system. Even if it sounds strange, situps train the abdominal muscles. The typical posture with hands clasped behind the head, keeping the upper body straight, is hard on the neck muscles. So here rather do something slower or look for alternative abdominal exercises. In most cases, however, the neck pain and tension are only temporary and subside after a few days at the latest.

Neck pain after bench press

The bench press is one of the most popular exercises in strength training, although it is known for the high number of injuries. Here, the weights are lifted mainly through the upper body. Therefore, it is not so uncommon to feel neck pain after the workout. This is usually the case when training with dumbbells. The discomfort is also often caused by incorrect technique of the exercises, slouching posture, excessive repetitions or too high weights. Therefore, it is very important to pay attention to the technique during the bench press and not to overdo it. The head should remain flat on the bench and not lift off, otherwise injuries to the neck muscles can occur. Neck pain is also encouraged if the weight is not pressed with a smooth and even motion. It is important to avoid abrupt movements.

Discuss neck problems with fitness trainer

Anyone who has become accustomed to a slouching sitting posture should change this quickly. To do this, the sports fan should follow the fitness trainer’s instructions and also directly address health problems such as neck pain during strength training. A skilled fitness trainer will quickly identify what is causing the neck pain. Often an incorrect Head posture during exercise triggers neck pain.. Whether during weight training or during Breaststroke, in many cases people tend to rest their head in the neck while exercising. The weight of the head is no longer supported by the spine, but is borne solely by the neck muscles and the connective tissue there. In the long run, slight neck tension can turn into pain that can no longer be controlled without help. no longer under control without get under control. In addition, this bad posture is harmful to the cervical spine, because the pain is often responded to with a protective posture that can put a lot of strain on the cervical spine. Therefore, you should carefully check your program in the gym and change it if necessary.

Adapt training to protect the neck

It is always possible to adjust the training schedule in the gym. The trainer can also check if the exercises may not be done correctly or too often. The fitness fan who also works out at home can adjust his or her workout to eliminate pain in the neck by consulting the gym. Of course, after a long day at the office, it’s nice to have a balance in strength training at the gym. But those who exaggerateswill this sporty exuberance often pay with neck tensions. One should listen to the advice in the fitness center and change the training behavior in the long term, so that neck pain no longer has to be the result of sporting activity. Thus, sticking to predetermined workout plans is always the best solution. If the fitness trainer suggests changing the workout, one should follow the instructions.

Stretching exercises after training

To relieve the heavily loaded muscles after the workout, a loosening and stretching program makes sense. Especially the trapezius muscle is heavily used during strength training and should therefore be stretched regularly. You can relieve existing tension and hardening with a pain point press. It’s best to check out the exercise section or check out the basic exercises below that will help you release tension.

Two effective neck exercises at the gym

Upright rowing with dumbbells

This exercise effectively trains the shoulder and neck muscles. You stand shoulder-width apart and upright with two dumbbells. The back is stretched and the abdominal muscles are tense. The arms hang slightly in front of the body with the backs of the hands facing forward. During exhalation, the elbows are slowly pulled upward. The end point is reached when the shoulder and elbow joints form a horizontal straight line. Then the dumbbells are lowered to the starting position.

Exercise with free weights

Free weights can also be used to improve neck pain. The fibers of the hood muscle and the shoulder blade lifts are stressed. To perform this exercise, stand upright. The dumbbells are held at the sides of the body at the top. The lower back is straight, the shoulders are pulled back slightly and both arms are extended vertically upward at the shoulder joint. Exhale as the dumbbells are brought back down.

The joints must be warmed up before weight training

An extensive warm-up is very important before weight training to minimize the risk of injury. Warm-up exercises, for example a cardio workout on an endurance machine such as a treadmill or an exercise with small weights, also improve the energy supply and performance of the body, which is thereby adjusted to the subsequent workout: Blood circulation is increased, metabolism is stimulated, body temperature is raised, and in the joints the production of synovial fluid is stimulated. This makes the muscles, tendons and ligaments more elastic, so that injuries such as a torn muscle fiber are less likely. A few minutes is all it takes, as too much warm-up makes muscles tired even before the workout. To come down after strength training, it is also advisable to exercise on a cardio machine or treadmill for at least five more minutes. Conclusion Going to the gym is a great way to strengthen your body and build muscle. However, it is important to exercise properly and not overdo it so as not to achieve exactly the opposite.

Common questions about neck pain from working out

Can you get neck pain from strength training?

Yes, you can get neck pain from strength training, namely when tension is increased to the point that it becomes discomfort. Neck pain and tension are not muscle soreness after training, but a possible warning signal of incorrect training, for example, due to too high a load or incorrect execution of exercises.

Should you do strength training despite neck pain?

Strength training can only be useful if the cause is to be found in a postural weakness. It is always important to do it correctly and cleanly. Especially during sit-ups or the bench press, strength athletes often get neck pain due to the considerable strain on the muscles. In case of severe muscle pain, training should be temporarily abandoned.

Shoulder training and neck pain: how to avoid?

Neck pain can result muscularly from poor posture or degenerative changes in the spine. Basically, you should not train every day, because the body needs breaks in between. Support your head with your hands. Keep your cervical spine neutral, do not tense your shoulder and neck muscles during the exercises and do not overstretch your head. Relax your muscles after the workout.

Will tension in the neck get worse with strength training?

Tension in the neck after training is the sign of misdirected stress. Therefore, it is important to avoid mistakes on the equipment. If the tensions have manifested themselves after the training, heat therapy has proven to be an ideal helper, because it releases the blockages again. You should only continue training if the cause is a posture weakness. Stretching exercises are also very helpful. You can find exercises here in the exercise section.

How do I avoid tension caused by weight training?

Beginners should train under professional supervision and perform the exercises slowly and calmly until the musculoskeletal system is optimally trained. In addition, it helps to prevent tension by warming up sufficiently, loading the muscles without cramping, and maintaining a straight and upright posture during seated exercises. Specific training of the neck can prevent pain and relieve existing tension. A suitable exercise is the neck lift. If tensions are already present, an attempt should be made to relieve them beforehand. Further training on tense muscles only aggravates the situation.

Is neck pain normal after sports?

Neck pain after sports is not normal, but it carries the risk of neck pain due to overuse or unnatural posture. Heat helps provide relief.

My daily routine for pain in the neck

Before we get to all the exercises you can choose for your neck, here I’ll show you my own daily routine for neck pain. I mainly use only these and since then I am 99% pain free. I do these basic exercises every day and have been able to banish my neck pain from my life almost completely. Click on the pictures to see a detailed description of the exercise.

Basic exercise: stretching the neck

Stretching exercise for the chest muscles

Stretching the lateral neck muscles

Strengthening the neck muscles

Usually, after the first use of the exercises you will feel relief from your pain and tension. Regular use of the exercises is ideal for preventing new tensions. You can do them whenever and as often as you want. But at least 1x a day you should include them in your daily routine and especially the duration of the application should be consistently observed. Article last updated on February 3, 2021 by ” Previous Article Next Article ” Author: René Dasbeck My main job is as an IT expert in a children’s magazine publishing house, in my private life I am a happy father of two great daughters and here I am the operator of a website where I report on my daily fight against my pain in my neck and back. In recent years I have had to endure many problems with my body, but was able to build up a lot of knowledge through intensive study of the subject, which unfortunately most medical professionals could not offer me. In the end, I have been able to banish pain from my life as far as possible. In order to help other sufferers, I give here a comprehensive medical overview and my experiences about pain of many kinds and recommend some books or products, which have helped me in the fight against pain. You can find more information about me and my experiences on my “About Me” page. And if you need advice about neck pain, feel free to write me here.

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