We all know the importance of regular exercise for promoting physical and mental well-being. But did you know it is equally important to practise exercise the right way to avoid complications, such as stiff neck? Factors, such as repetitive motions and overtraining can strain the muscles and joints, increasing the risk of injury. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who listed ways to avoid stiff neck while working out.
Importance of Proper Form
Did you know one of the primary reasons for a stiff neck during or after a workout is improper form? Arora said, “Whether you're lifting weights, performing yoga poses, or engaging in cardio exercises, maintaining proper form is crucial. Incorrect posture and movement patterns can strain the neck muscles and lead to discomfort.”
Tips To Manage Stiff Neck After Working Out
Warm-Up and Cool Down
It is crucial to warm up your body properly before starting your exercise regimen. According to the Journal of Exercise Rehabilitation, engaging in warm-up exercises raises muscle temperature and enhances blood circulation, resulting in enhanced exercise performance and decreased susceptibility to muscle and tendon injuries.
“A proper warm-up increases blood flow to the muscles improves flexibility, and prepares your body for more vigorous activity. Similarly, cooling down after a workout helps gradually lower your heart rate and prevent muscle stiffness”, added Arora. You can add gentle stretches targeting the neck and upper body into your warm-up and cool-down routines to reduce the risk of neck strain.
Also Read: Tension Neck Syndrome: Expert Lists Causes, Risk Factors, And Management Measures For This Condition
Mindful Neck Positioning
You should pay close attention to your neck positioning during exercises, such as weightlifting, yoga, and pilates. Avoid straining or craning your neck forward unnecessarily. Instead, maintain a neutral spine and keep your neck aligned with your spine. Also, engage your core muscles to support your spine and alleviate strain on the neck.
Choose the Right Equipment
It's important to use the right equipment during your workout session to get the most out of it and avoid neck discomfort. “For instance, while lifting weights, you should choose ergonomic equipment that gives proper support and allows for a full range of motion. Make sure that exercise machines, yoga mats, and other gear are appropriate for your body size and fitness level”, said Arora.
Stay Hydrated
Dehydration can contribute to muscle tension and stiffness, including in the neck area. Therefore, make it a habit to stay hydrated before, during, and after your workouts. Drinking an adequate amount of water helps maintain optimal muscle function and flexibility, reducing the likelihood of experiencing a stiff neck or other discomforts.
Also Read: Jumping Rope Vs Running: Expert Helps In Choosing The Right Cardio Workout For You
Listen to Your Body
One of the most important aspects of exercising safely is listening to your body's signals. You should pay attention to any signs of discomfort or pain, especially in the neck and upper body. If you experience persistent pain or stiffness, it's essential to take a break and allow your body time to recover. Pushing through pain can exacerbate injuries and lead to long-term complications.
Bottomline
Arora concluded, “Exercise is a valuable tool for improving overall health and well-being, but it's essential to approach it mindfully and safely. If you're unsure about the right exercises or techniques for your fitness goals, consider seeking guidance from a certified personal trainer or fitness instructor.”
[Disclaimer: The information in this article is shared by an expert and is for informational purposes only. Hence, we advise you to consult your expert before starting any exercise regimen, especially if you are dealing with any injury.]