When it comes to lifting, whether it's in the gym or during our daily activities, one aspect often gets overlooked: the position of the neck. While most might disregard this, improper neck alignment could be the culprit behind those pesky shoulder and neck pains.
Did you know that cranking your head back during a squat or a deadlift can affect your spine's alignment? Imagine putting in all the effort to ensure your spine is correctly aligned, only to have it thrown off because of your head position. All the bracing, squeezing, and inhaling to maintain spinal integrity can be undone if your neck isn't in the right position.
Drawing from my experiences in MMA, I've always believed in the adage, "where the head goes, the body follows." Control someone's head, and you have control over their body. Similarly, in mountain biking or motorcycling, the direction you gaze in dictates your path. This concept remains equally true in lifting.
So, where should our head be during lifting? In Olympic weightlifting, for instance, many lifters tend to arch their necks upwards excessively. Others keep their eyes fixed on the ground, maintaining their chin downward throughout the movement.
However, the golden rule I always coach is to maintain a neutral neck position. It shouldn't be overly extended or flexed. Avoid forcefully retracting your chin – it not only sounds weird but also hinders proper breathing, affecting the mechanics of the lift.
For an easy trick, place your middle fingers on both collarbones and touch your chin with your pointer finger. This touchpoint represents the optimal head position for all kinds of lifts, from squats to kettlebell swings.
Maintaining this neutral head alignment ensures:
Give it a try the next time you lift. Compare the force and stability when you're arching your neck when it's in the neutral position. Many have found they're stronger and have better endurance when they maintain this position. Plus, your lifting techniques will look and feel smoother.
Additionally, a correct neck posture can also mitigate certain discomforts. If you've ever experienced aches at the back or front of your shoulder, or felt your neck tighten, this neutral positioning might just be your remedy.
Always be mindful of your head position, not only during lifting but in every physical activity. A proper head posture could be the key to enhancing your performance and reducing discomfort.
Remember to sometimes slow down, learn, and practice the right neck position. The benefits are manifold - from pain reduction to improved performance.
Are you tired of suffering from neck tightness and/or shoulder pain? Uncertain if you're positioning your neck correctly during workouts? Let's chat about how we can help you! Click here to book your completely free 15 minute consultation call.