Neck strain after weights - any ideas why?
Discussion
Very simple really - I did a decent weight training session on Tuesday night. Woke up Wednesday with a stiff neck which got progressively worse during the day and now I can't turn my head without a lot of discomfort
I cannot work out what I have done and how to avoid this happening again - any ideas welcome!
As background, I have been training consistently for around 9 months. Started with Stronglifts and now doing a variation of this - same lifts generally but lighter weights and more reps as I felt like a needed a bit of a break from constant heavy sessions. Generally 3 or occasionally 4 sessions of lifting per week
The session on Tuesday was:
Squat 5 x 10 at 65kg
Bench 5 x 10 at 62.5kg
Barbell row 5 x 10 at 42.5kg
OHP 5 x 10 at 35kg
Deadlifts 1 x 5 at 90kg
Overall, a reasonable amount of volume but weights were quite modest - I was tired at the end but did not fail on anything. I have done this workout regularly for the last month so can't figure out why I have suddenly injured myself. I would also mention that this was the third time of doing this session in a week.
Any thoughts (or even a critique telling me that this is a useless workout in the first place!!)?
I cannot work out what I have done and how to avoid this happening again - any ideas welcome!
As background, I have been training consistently for around 9 months. Started with Stronglifts and now doing a variation of this - same lifts generally but lighter weights and more reps as I felt like a needed a bit of a break from constant heavy sessions. Generally 3 or occasionally 4 sessions of lifting per week
The session on Tuesday was:
Squat 5 x 10 at 65kg
Bench 5 x 10 at 62.5kg
Barbell row 5 x 10 at 42.5kg
OHP 5 x 10 at 35kg
Deadlifts 1 x 5 at 90kg
Overall, a reasonable amount of volume but weights were quite modest - I was tired at the end but did not fail on anything. I have done this workout regularly for the last month so can't figure out why I have suddenly injured myself. I would also mention that this was the third time of doing this session in a week.
Any thoughts (or even a critique telling me that this is a useless workout in the first place!!)?
Very likely slept a bit funny, which (always in my case) leads to a tight trap on one side, which then leads to a sore neck, and ultimately tension headaches if I don't sort it. Self trap massage sorts it (basically squeeze and massage your trap(s) very hard)
That usually sorts me, but may not work for you. worth a try though!
That usually sorts me, but may not work for you. worth a try though!
Keep your neck neutral following your spine on all of your lifts.
E.g. deadlifts, don't tilt your head up as I see a lot of people doing when they're bring the weight back up - keep your chin parallel to the ground when you're coming up, same for squats. With bench press keep the back of your head pinned to the bench, try not to bring your neck up.
Those small tweaks might help make a difference
E.g. deadlifts, don't tilt your head up as I see a lot of people doing when they're bring the weight back up - keep your chin parallel to the ground when you're coming up, same for squats. With bench press keep the back of your head pinned to the bench, try not to bring your neck up.
Those small tweaks might help make a difference
1. Sleep in neutral alignment ie head not higher than spine e.g using one supportive pillow.
2. Do not sleep on front (stomach)
3. warm up well and stretch before lifting weights
4. make sure have good neutral head position and chin does not jut out when exercising
5. take pain relief for a couple of days
2. Do not sleep on front (stomach)
3. warm up well and stretch before lifting weights
4. make sure have good neutral head position and chin does not jut out when exercising
5. take pain relief for a couple of days
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