How do you not engage your neck when lifting weights & doing sit ups?

Hey Emmyaward4:

Great question!

I work out 3 times a week and it feels so good (even when my muscles get sore as hell).

One key to keep your neck safe is to build your core (abs and back strength). Weak abs equal a weak back. A weak back equals poor posture.
Poor posture equals strain.

Get it?

As far as how to not engage your neck when lifting....well...that depends on what exercise you are doing. You really should get your hands on an exercise book, with good photos to illustrate proper FORM.

My suggestion is:

LL Cool J's Platinum Workout by LL Cool J and Dave Honig

THIS BOOK IS OFF THE HOOK GOOD!

I ordered mines from Amazon.com; and it has become my work out bible!

Whenever I'm doing crunches or any form of ab exercise, I mentally focus on my core, keeping my abs tight, breathing properly, and lightly supporting my neck with my finger tips.

There should never be any strain put on your neck or lower back. You have to strengthen your core and have proper form to avoid this.

Whenever I'm lifting weights (the bar or dumbbells) I focus on my core again, making sure my back is straight, abs tight; and that my shoulders are down and not hunched up to my ears.

Finally, you need to strengthen you neck muscles as well. Shoulder shrugs are good for that!

And don't forget: STRETCH, STRETCH, STRETCH...before, during, and after your routine!

Hope this helps.

Keep working out!

thanks you are right, but it's like a catch 22 ya know? sit ups hurt my neck but if i don't do them i will hurt my neck LOL

emmyaward4-

Whenever I do ab work (situps, crunches), I lace my fingers behind my head so there's a nice tight little cradle for it to sit in. Then as I engage my core and do the workout, I try to mentally picture my head sinking into my hands. It should feel extremely heavy. Also focus on keeping your neck straight and eyes up to the ceiling... a lot of people seem to fall into the trap of wanting to watch their abs as they do situps, which crunches your neck forward and can make it harder to relax as you work out.

If you do this properly, not only do you avoid hurting your neck and shoulders, you also get a better workout because you're using only your abs and not other parts of your body to try to "cheat" your way through the workout.

I don't know if that makes sense to anyone but me, but anyway... hope that helps.

Kinnniggets--

i know exactly what your talking about!!

when you do crunches or sit ups you need to have all the weight of your head in your hands. and you never lift your neck head or arms up. you lift from the stomach-- have your shoulderblades come off the ground. it is extremly hard but workers extremly well. the first time i did my sit ups properly i could hardly get off the floor and pretty much only tightened my abs but now its getting much easier.

thanks you guys, appreciate your answers

advice from a personal trainer "ME"

Think of a baseball on top of your neck, place your fingertips behind your ears, chin to the ceiling and begin to crunch and exhale. Keep in mind that you cannot crush that baseball in your neck. Think about the abs and breathe.

That's with every exercise, focus and know what you're working on and how effectively you're performing. FORM IS ALWAYS IMPORTANT. If you're doing a Lat Pulldown, know that you are working the back and biceps along with your abs as you contract and breathe.

THIS IS NOT THE ONLY WAY TO GET A SIX PACK OR LOSE A GUT.

Try to contract your stomach ALL DAY LONG, almost every 20 seconds. No matter where you are or what you're doing, the more you contract, the more you lose.

PLUS A KEY FACTOR IS DIET. I AM NOT A FAN OF SHURGS. There are many ways to strengthen your back / neck muscles like Scaption raises, rear delt extenstions, Y'S T'S AND I'S, I could go on.

Also if you have bad posture, purchase a large phyzial ball (those large color balls) and use them as chairs instead of real chairs. Not only you'll improve on posture but you can kill two birds with one stone by working on your stomach and pelvis.

Again I can go on and on...

Great advice from Damian about the ball as a chair - sitting on mine now, make sure it is the right size for you also. If you can, put it in a place where you will use it - it is easy to do a set here and there, then increase reps/sets. You will feel better!