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  1. #1
    Registered User poundcoin's Avatar
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    Neck feels stiff and messed up after BB Shrugs

    I have had some neck problems for a while.
    (mainly from poor computer posture, a little stiff and uneasy here and there but nothing major).

    It is usually always cranky and I find myself constantly stretching it to make it crack as it eases the pain a bit.

    Anyway I was doing neck stretching exercises for the past month and noticed it improving until I started doing BB Shrugs last week.

    Now my neck is feeling extremely stiff for the past 4-5 days.
    I have tried stretching exercises on it every day following a good book I bought and it still hasn't gotten any better.
    I can't even crack it anymore or look all the way to my left or right without feeling a lot of tension.

    I am not sure if it is the shrugs solely, I am also doing deadlifts, barbell rows and squats (JasonDB 5x5) but have been told that my form is very good on them so I doubt it was those.

    Anyone have any advice for me, and any alternatives for shrugs in the mean time?
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  2. #2
    Banned 5TR0NGMAN's Avatar
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    Originally Posted by poundcoin View Post
    I have had some neck problems for a while.
    (mainly from poor computer posture, a little stiff and uneasy here and there but nothing major).

    It is usually always cranky and I find myself constantly stretching it to make it crack as it eases the pain a bit.

    Anyway I was doing neck stretching exercises for the past month and noticed it improving until I started doing BB Shrugs last week.

    Now my neck is feeling extremely stiff for the past 4-5 days.
    I have tried stretching exercises on it every day following a good book I bought and it still hasn't gotten any better.
    I can't even crack it anymore or look all the way to my left or right without feeling a lot of tension.

    I am not sure if it is the shrugs solely, I am also doing deadlifts, barbell rows and squats (JasonDB 5x5) but have been told that my form is very good on them so I doubt it was those.

    Anyone have any advice for me, and any alternatives for shrugs in the mean time?
    Have you tried covering a hot water bottle with a towel or cloth and applying it to the sore part of your neck? I had a neck injury a few weeks back where I couldn't even cough without it hurting, after I applied the heat it was tonnes better. Give it a try bud.
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  3. #3
    Registered User Halfway's Avatar
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    scap mobility work, stretch, dont do shrugs like 99.9% of people in gyms (go light, squeeze and better still do incline or horizontal shrugs)
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  4. #4
    Registered User poundcoin's Avatar
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    Thanks I'll try some hot therapy on it and go lighter.

    What is scap mobility work?
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  5. #5
    Registered User k9pit's Avatar
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    Originally Posted by poundcoin View Post
    Thanks I'll try some hot therapy on it and go lighter.

    What is scap mobility work?
    bands, face pulls, etc (scapula mobiity -google it)

    make sure you are not putting your neck forward during heavy shrugs (or mil presses).
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  6. #6
    Registered User poundcoin's Avatar
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    Originally Posted by k9pit View Post
    bands, face pulls, etc (scapula mobiity -google it)

    make sure you are not putting your neck forward during heavy shrugs (or mil presses).
    Ah ok thanks.

    I have a book I bought recently and it shows exercises such as chin tucks, neck extension etc.
    When I do shrugs I sort of keep my head tucked back (via chin) so its in a neutral position and aligned better.

    I am not sure if that was smart or not but it's definitely never forward as I try to make a concious effort everywhere to keep it in a neutral position. (which for me means a slight chin tuck)
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  7. #7
    Registered User DarkFoxx's Avatar
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    look straight ahead when doing shrugs or you'll cause headaches and neck pain. Deadlifts and farmer carries will give you traps if you want to drop shrugs.
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