Clients who tighten neck muscles while lifting

[sblandrus]

So, I have clients, 3 specifically, who when lifting weights, right when they approach muscle failure, will tense their necks in a reaction to their target muscles fatiguing, and consequently lose their form. These 3 ladies are actually related, 2 sisters and their mother. What are some techniques that I could use to help them from doing this??

[sblandrus]

anyone???? Has anyone encountered this? (shameless bump )

[momofo]

This is very common, especially with women. They probably chronically hold tension in the neck area and when they feel some degree of strenuous effort (a stressor), they instinctively tighten up. I recommend teaching them daily neck and shoulder stretches (upper trapezius & pec minor emphasis) and remind them not to tense the facial/jaw muscles when lifting. I've found that having someone keep their teeth separated prevents them from clenching their jaw which in turn makes it pretty much impossible to tense the neck unnecessarily. If necessary have them keep their mouth hanging slightly open throughout the exercise to help reinforce not gritting & straining.

[jules_d1]

Originally Posted by momofo

This is very common, especially with women. They probably chronically hold tension in the neck area and when they feel some degree of strenuous effort (a stressor), they instinctively tighten up. I recommend teaching them daily neck and shoulder stretches (upper trapezius & pec minor emphasis) and remind them not to tense the facial/jaw muscles when lifting. I've found that having someone keep their teeth separated prevents them from clenching their jaw which in turn makes it pretty much impossible to tense the neck unnecessarily. If necessary have them keep their mouth hanging slightly open throughout the exercise to help reinforce not gritting & straining.

great idea.


Depending on the exercise, i will place my fingers on the traps of the client when they are tense and ask them to relax the muscle. Both the client and I can feel the difference when they relax.

[momofo]

Originally Posted by jules_d1

great idea.


Depending on the exercise, i will place my fingers on the traps of the client when they are tense and ask them to relax the muscle. Both the client and I can feel the difference when they relax.

Yes, that's good too. It's not unusual for me to have to do what you suggested when I'm helping them with the standing quad stretch -- I'll be pulling up on the foot and I see their shoulders hunch up. I use my spread fingers to lightly brush where the neck & shoulders meet and they just instinctively relax their shoulders back down.

[sargefit]

I tell clients to put their tongue on the roof of their mouth, it relaxes the neck nicely. Also works a treat for ab curls.

[sblandrus]

Thanks so much for the feed back. I will try those. And yes, the neck tension is chronic, these ladies (from what they've told me) hold a lot of stress in their necks (stressfull situations etc.).

[burningNun]

How exactly does tightening my neck muscles cause bad form? Which exercises does this apply to?

[PBJTime]

Originally Posted by burningNun

How exactly does tightening my neck muscles cause bad form? Which exercises does this apply to?

Well, anytime you are recruiting muscles that you aren't intending to use for a specific exercise, you open yourself up to possible injury or increased fatigue, at the very least. In the neck and shoulders, this is especially true because this often involves a reversal of the rhythm that your shoulder blade and arms are supposed to move with.

[askthetrainer]

Originally Posted by sblandrus

So, I have clients, 3 specifically, who when lifting weights, right when they approach muscle failure, will tense their necks in a reaction to their target muscles fatiguing, and consequently lose their form. These 3 ladies are actually related, 2 sisters and their mother. What are some techniques that I could use to help them from doing this??

This is a very very common problem with 80% of my clients over the years. It is not always bad but some people complain very often (especially women) about tight traps.

Tight upper traps can help lead to forward neck posture and even cause tension headaches in some people.

If the tight upper traps are not causing problems, the shrugged shoulder takes the tension off of the deltoids during shoulder exercises.

A very easy way you can combat this is to have the client perform a variety of exercises from the supine position. This can be on the bench, floor or the supine bridge position on the stability ball.

If they're laying flat, relaxing the upper traps is almost natural. You can do this with almost all exercises (Rows, curls, lateral raises, triceps extensions, etc) with an adjustable hi/low cable or resistance bands.

An example: http://www.youtube.com/watch?v=gBivoNblgTo

[nickmanzoni]

Originally Posted by burningNun

How exactly does tightening my neck muscles cause bad form? Which exercises does this apply to?

Any time someone is doing a row, or a bench press, or a shoulder press.

These do NOT include trap work or scalene work whatsoever.

Most of the time it's the scapula not being activated, and muscles that are notoriously tighter will pick up the slack.

[gjames13]

Many of my martial arts students do this especially during pushups and ab-exercises, or when trying to hit with more power. I've noticed that just the constant reminder, every time I see them do it tends to correct it over time. The tricks you guys have posted are really useful as well.

I think its more a habit than anything else, and can be broken as such. Good stuff guys.