Cathe, what can I do to strengthen neck muscles?

[red_mct]

Hi, Cathe:

I hope you are taking care of yourself through your recovery period.

I have a question for you. My neck always aches when I do standard core work (i.e., lying floor work like crunches). Is there something I can do to strengthen my neck muscles (at least I am assuming it is neck muscles, as my back is fairly well developed)? Or is there some way I can mitigate this? My core tends to be my worst part and since I end up with a sore neck afterwards, you can imagine that I tend to avoid working it very hard. Obviously not a strategy I want to follow for the long term!

Any feedback you could give me would be appreciated.

Thanks,
Marie

 

[Cathe Friedrich]

Hi Marie! The neck muscles will eventually strengthen over time and this will become less of an issue. For now however, keep your hands behind your head to support the neck at all times for all exercises. Train your abs about 3 times a week like this. After 6 workouts (or two weeks) slowly take your hands away for just one or two non head supported exercises and then go back to supporting your head for the rest. Every three workouts, gradually increase the time that you remove your hands for those specific non-head supported exercises. You will find that your neck muscles will build up good endurance and eventually be able to withstand doing quite a bit of non-head supported exercises without it bothering your neck and distracting from your core workout.

Good Luck!

 

[red_mct]

Cathe, thank you! I will give that a try.

Marie

 

[twosquared]

I have had the same problem - what I recently just tried was pilates and this has really help me with my neck. I think it helped me focus more on proper form and this has been what has helped.

 

[cathe-convert]

Marie,

I have had the same problem you described and tried the method that Cathe outlined for you. It has worked for me, though I'm still in progress. In the past, I couldn't do ANY work without supporting my head. By using the gradually increasing increments that she suggests, I have worked my way up. I can usually do the portions that call for no support up until the last few reps, when I put my hands behind my head again. I'm hoping to see continued improvement. I'm motivated to keep working because the varying arm positions certainly make the work harder on the abs!

Anyway, thought it might be helpful to hear from someone who has tried it!

Laura