Neck Pain with Shoulder Shrugs

[ISellHomes]

Last night I was trying to do dumbbell shoulder shrugs. 8 sets of 12 reps with 40lbs in each hand. I have done this exercise weekly for the past month. Last night, however, my neck/spine grew a sharp pain. I was performing the exercise in front of a mirror, and the movements were controlled and slow. I had a slight roll to my shoulders (bringing my shoulder blades toward each other on the downward portion).

This morning the pain had lessened, but it still feels like I have a "crick" in my neck when I turn so far in any direction

It feels like I strained and managed to slightly compress my vertebrae with my neck muscles during the lift. Has anyone else run into this? Any thing I should avoid? Could the roll have contributed to the pain?

[papi93]

Did you keep your head in a neutral position?

[ISellHomes]

Originally Posted by papi93

Did you keep your head in a neutral position?

I tried, but I mah have ducked my head down to meet my shoulders now that I think about it. But it's difficult to tell when your shoulders are coming up if your head is coming down.

[vegasdsm]

gotta keep your head straight forward.. if you even peek to the side you're F'd...

might want to "hang" between your sets..... (takes weight off spine and allows everything to even out after being compressed)..

40 lbs' in each hand may not compress the spine alot.. but by "hanging" between sets, it may alleviate your pain(s)...

[ISellHomes]

Originally Posted by vegasdsm

gotta keep your head straight forward.. if you even peek to the side you're F'd...

might want to "hang" between your sets..... (takes weight off spine and allows everything to even out after being compressed)..

40 lbs' in each hand may not compress the spine alot.. but by "hanging" between sets, it may alleviate your pain(s)...

Well, the compression is in my neck (the "c" vertebrae I think) not my back, so hanging really wouldn't help. It feels like I unconciously flexed my neck muscles hard enough to compress my vertebrae. While it's not feasible, it feels like hanging by my head would relieve the stress. Does anyone know any stretches or techniques that could achieve that kind of relief?

[Sean Patterson]

first of all about sholder shrugs
do not roll your shoulders
the fucntion of your traps to simple shrug up and down is plenty
there is no need at all what so ever to roll the shoulders
shrug the weigh tup contracting your traps
and release it slowly and keep in good fasion up and down
stop rolling your shoulders thinking its better for your traps
im sure this will help a lot
godbless
sean