How to manage a sore neck due to biceps curls

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A usual complaint after performing biceps curls is a sore neck. This usually occurs if the individual was not able to execute the proper form. Being familiar with the proper form in relation to what he/she did to damage to neck can help avoid or prevent injury to the neck from the exercise in the future.

What is the proper form?

The individual should not stand with the feet just within shoulder-width apart. Hold the dumbbells or barbell using an underhand hold with the hands spaced out at shoulder-width.

Level out the arms and let them dangle towards the floor while the barbell or dumbbell rested against the thighs. You have to bring the shoulder blades together slightly so that the shoulders are laterally centered across the upper body.

Sore neck
Neck injury that occurs while performing biceps curls starts when the body starts to tire out as the body attempts to compensate.

Directly face ahead and move the head backwards so that positioned over the spine. The elbows should be jammed against the rib cage and raise the dumbbells upwards by bending at the elbows. Continue moving upwards while keeping the head in a neutral position with the shoulder blades retracted while the elbows are against the sides. Once the dumbbell is an inch away from the shoulders, relax and slowly return the dumbbell or bar to the thighs.

Neck injuries

Neck injury that occurs while performing biceps curls starts when the body starts to tire out as the body attempts to compensate. The natural response is to require other muscles to execute the lift.

If the individual tilts his/her head downwards and relaxes the shoulder blades, it will trigger the neck muscles to perform the lift. On the other hand, this places a lot of strain on the neck muscles and spinal column.

Can accommodation result to stress?

Always bear in mind that poor form can lead to other negative consequences aside from a sore neck. It emphasizes incorrect mechanics during the exercise that can lead to movement patterns that increases the risks of damaging the neck.

The neck muscles adapt to the incorrect form and become stronger. On the other hand, as they take more of the workload during exercise, greater stress is experienced. In addition, the poor form also takes away the work from the biceps which simply means that the individual is not complying with the main objective of the exercise.

Recovery from neck injuries

The recovery from a neck strain usually requires 48-72 hours after the injury. If the individual experiences weakness or numbness as well as headaches, a doctor should be consulted right away. If the injury occurs while exercising, it is vital to stop right away and apply an ice pack over the affected area to alleviate the sore neck. Anti-inflammatory medication can be used to reduce the pain and swelling, but it is best to consult a doctor first to ensure that the medication is safe to use.

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