Today, I’m going to share 5 tips on how to stop straining your neck doing crunches!
How many times have you gone to do ab work, lifted your head off the ground, and realized you
are straining your neck, clenching your jaw, and concentrating on just keeping your head up?
If your focus is more on the not-so-great feelings of tension in your head/neck while doing ab work… you aren’t focused on the abdominal muscles… kind of defeating the point of the exercise… right?
This is such a common problem I hear from my students and there are a few simple tricks that can help relieve your pain, refocus your energy on the core, and make those pesky crunches much more manageable! Below, I’ve shared 5 tips to help you avoid straining your neck while doing crunches.
Tip #1 for Avoiding Neck Strain Doing Crunches: Set Yourself Up For Success
First and foremost, when you go to do abdominal work what’s your body set up?
Do you just lay down, take your hands behind your head, and thrust your head/neck/shoulders off the mat? If that’s the case, then starting with an initial body scan and proper muscle setup can make a big difference.
Before beginning any core work taking the time to check-in and activate the right muscle groups is always job one.
When you arrive on your mat, decide if you will be working in an imprinted spine (low back touching the mat) or a neutral spine (low back has the natural, but not overly arched, curve to the back).
Personally, I’ve found the best results from my students who work in an imprinted spine position. Usually, that’s easier to control, and continue to focus your awareness on your abs vs trying not to overarch the lower back while lifting the head.
Once your low back is in the correct position for you, engage your abs. Even before you begin lifting the head/chest off the ground, you should feel your abdominal muscles working!
Tip #2 for Avoiding Neck Strain While Doing Crunches: Relax
Now that you have yourself set up for success, pause and physically relax your face, jaw, neck, and shoulders.
This one is super simple but SUPER hard to accomplish. Maybe telling your face to “relax” doesn’t resonate with you, maybe think about softening your muscles?
Another quick way to relax in this area of the body is to SMILE! I say it all the time while I’m teaching class for my students to smile because I want them to enjoy themselves, but really because I know it will relax the jaw!
If you are curling your head and chest up and you begin to feel the strain creep into your body, smile and see if you feel a little better
Tip #3 for Avoiding Neck Strain While Doing Crunches: Lift From The Sternum
This is probably the most important of all the tips!!!
It’s not really your head that’s lifting. Yes, your head and neck do move in space, but it’s really your chest folding up and away from the floor.
An easy way to accomplish this is to imagine a string attached to your sternum and someone is physically pulling that string in the direction right above your bent knees.
Each time you curl your head and chest up, lift the sternum up and engage the abdominal muscle.
Tip #4 for Avoiding Neck Strain While Doing Crunches: Set Your Head Down
My students don’t like hearing this one, but it’s very helpful!
If you are lifting up and you feel the creep of pain and tension from curling, STOP! Set your head and chest back down on the mat and start over.
Many people want to “power through” the set or sequence even when they begin to feel pain or strain of the neck and let me tell you, this is the wrong mentality to have. Powering through when you have strain in the neck, is only going to train your body to keep doing what it’s doing.
You need to break the cycle. To do this, set your head down, shake it out, relax the muscles, and then start again using your abdominal muscles instead of your neck.
Tip #5 for Avoiding Neck Strain While Doing Crunches: Get a Stability Ball
A stability ball is your best friend when it comes to strengthening your core without worrying about straining your neck.
Get yourself a 9-inch stability ball, place it right behind your back while seated with your feet on the floor, press your sacrum into the ball like you are trying to smash it, and you’ll be feeling the burn in no time. The best part? You won’t even think about your neck or head!
I can’t tell you the number of clients I’ve worked with who are shocked how easy this trick is, but how intense it can make your core work!! In fact, I joke with my clients and say it’s a “tv watching pose” you can watch your favorite show while working your tummy!
The plus side of this is, you are training the deep core muscles to work hard. You can really feel your abs working in this position, which means later when you are on your back doing more traditional crunches your body is going to remember the feeling of deep belly work! You’ll be much more likely to engage the abs while curling away from the floor.
What’s Next?
Now, it’s time to put these tips into practice! Whether you are working out on your own, in a group class, or with me on my YouTube channel, I hope that these tips and tricks are helpful to you!
Remember, each time you jump on your mat, it’s not about going for a perfect workout or an Instagram worthy pose, it’s about feeling stronger, more confident, and caring for your body! Give yourself a break when you need it and always pat yourself on the back for everything you accomplish in your workout!
I love helping my students in whatever way I can! If you have more questions, don’t hesitate to ask! If you are looking for more workout routines and tips about Pilates, Yoga, and other forms of mindful exercise, come join in on one of my classes!