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Shoulder and Neck Muscle Tensing up when I am working out

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  QUOTE Apr 16, 2012 5:13 PM GMT

  I am a newbie in strength training and I have a situation that need some advice.
  
  On the downward pull of the tricep pressdown, or the upward curl of the crunch, or generally when I am exerting a lot of force, my neck and shoulder muscle tense up, and I have to hold my breath to complete that rep. Is this normal? I was told before that I should breathe naturally throughout the entire movement, but I can't. My neck simply tense up and my breath is held in, or otherwise I don't have enough power to actually do the pressdown, or the crunch.
  
  Do you have any tip or suggestion how to remedy this?
  
  
  

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  QUOTE Apr 16, 2012 8:08 PM GMT

  Sounds like you're not focusing on the appropriate muscles during each movement. If you need to engage your shoulders/neck/traps for these exercises, to the point that they feel sore, then the weight might be too heavy as well (on the tri pulldowns). Ask a trainer to check your technique/posture.

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  QUOTE Apr 16, 2012 8:12 PM GMT

  I had that problem when I was first doing crunches and ab workouts.
  Your problem is that you are pulling on your neck to lift yourself up. Focus on your abs and core section. Tighten your abs and lift with your core. Your head and neck should be totally relaxed.
  
  If you are trying to develop abs, or strengthening your core, I highly recommend this workout.
  
  http://menshealth.intoday.in/story/Best-abs-workout-youve-never-done/0/1892.html
  
  It explains everything that you need to know on the page.

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  QUOTE Apr 16, 2012 8:17 PM GMT

  Also, the proper breathing technique for crunches and sit ups is to inhale when going down, and exhale when bringing your chest to your knees.

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• chi_rock Posts: 199
  QUOTE Apr 16, 2012 8:24 PM GMT

  EastCoastNAZ saidSounds like you're not focusing on the appropriate muscles during each movement. If you need to engage your shoulders/neck/traps for these exercises, to the point that they feel sore, then the weight might be too heavy as well (on the tri pulldowns). Ask a trainer to check your technique/posture.

  
  
  Agree. Change your focus.

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  QUOTE Apr 16, 2012 8:48 PM GMT

  Thanks EastCoastNAZ and Counterfeit Jock for your advices. I will try lowering the weight and use only the tricep for that exercise. As for crunches, I guess my core is weak, or my neck is simply too long.... I will add core exercise you suggested on days that I do cardio.

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  QUOTE Apr 16, 2012 10:21 PM GMT

  uberick saidThanks EastCoastNAZ and Counterfeit Jock for your advices. I will try lowering the weight and use only the tricep for that exercise. As for crunches, I guess my core is weak, or my neck is simply too long.... I will add core exercise you suggested on days that I do cardio.

  
  
  I agree with the above suggestions. I would also suggest adding shrugs to your routine if you're not already doing them. But go light at first. This will build your traps and neck muscles.

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  QUOTE Apr 18, 2012 5:39 PM GMT

  Scruffypup said

  uberick saidThanks EastCoastNAZ and Counterfeit Jock for your advices. I will try lowering the weight and use only the tricep for that exercise. As for crunches, I guess my core is weak, or my neck is simply too long.... I will add core exercise you suggested on days that I do cardio.

  
  
  I agree with the above suggestions. I would also suggest adding shrugs to your routine if you're not already doing them. But go light at first. This will build your traps and neck muscles.

  
  
  Scruffypuff, Will having a stronger shoulder/traps help with not tensing up?

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