Neck feels stiff and messed up after BB Shrugs

[poundcoin]

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?

[5TR0NGMAN]

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.

[anonymous]

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)

[poundcoin]

Thanks I'll try some hot therapy on it and go lighter.

What is scap mobility work?

[k9pit]

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).

[poundcoin]

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)

[DarkFoxx]

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.