She Strengthens

Get Your Spine in Line: The Ultimate Guide to Proper Neck Alignment During Exercise

When it comes to exercising, having a strong physique is only half the battle. Maintaining proper form and alignment is crucial to avoid injuries and get the most out of your workout. One often overlooked aspect of proper form is neck alignment. In this article, we’ll dive into the importance of keeping your neck in a neutral position during exercise and provide tips on how to do it correctly.

What is a Neutral Neck?

A neutral neck is when your head is positioned in a way that it’s not reaching too far forward or tilted too far back, and not twisted to the left or right. Imagine someone drawing a straight vertical line from your earlobes to your shoulder – that’s a neutral neck. It’s essential to maintain this position to ensure a stable spine.

Why is a Neutral Neck Important?

When your neck is in a neutral position, your spine is stacked in order like a tower of blocks, allowing it to work efficiently. If you twist or poke your spine out of place, something else will have to pick up the slack, which can lead to pain, nerve pinching, or even numbness in your fingers.

Where to Look During Common Exercises

Now that we’ve covered the basics, let’s get specific:

Plank

Look at a spot about a foot in front of your hands, keeping your chin tucked in. This will help you maintain a neutral neck.

Push-up

Similar to the plank, look straight ahead about a foot beyond your hands. This applies to push-ups from your knees as well.

Bench Press

Keep your head on the bench and set your gaze ahead, using your peripheral vision to see the bar.

Squat

Look at a specific spot or object ahead of you, keeping your head forward and maintaining a neutral spine.

Lunge

Look straight ahead, just like you would during a squat.

Deadlift

Look forward, but adjust your gaze depending on where you are in the rep. At the start, look at a 45-degree angle, and when you stand up, look straight ahead with relaxed traps.

Sit-up

Look straight ahead, allowing your eyes to follow your body as you move.

How to Check Your Form

Ask a trainer or video yourself from all angles. If the line from your head to shoulders looks wiggly or squiggly, you’re doing it wrong. Practice maintaining a neutral neck while standing still, and work on chin tucks, upper-back mobility, and core-bracing drills if needed.

Pain is Not Gain

Remember, pain is a sign that something is off. If you’re experiencing discomfort, stop and reassess your form. Continuing to exercise with poor form can lead to nerve impingement, neck pain, or disc herniation. Always prioritize your spine’s health and safety.