Stop Stretching Your Neck!

Stop Stretching Your Neck!!!

Are you someone who identifies as having “chronically tight upper traps”? Or your neck keeps getting tight, on one or both sides, after overhead or upper body loading? 

Here’s the thing – stretching will maybe get you temporary relief, but we need to address why they’re “tight” in the first place.

If you’re having pain in the neck and it’s limiting you from barbell sports, including the Olympic Lifts, Benching, Overhead Pressing, or other forms of strength training, then this is for you!

The neck is closely connected to the thoracic spine and shoulders, through SEVERAL muscle groups, joint connections of the vertebrae, ribs, and clavicle, with relationships with nerves as well!

The neck muscles don’t just get tight out of nowhere, and it’s not because they’re “overworked” – it’s often because there’s insufficient movement and use of the muscles that surround the spine and the scapula. These areas need to move -- the spine needs to EXTEND & ROTATE, while the scapula needs to ELEVATE, DEPRESS, and ROTATE in reference to each movement pattern. But, often times the muscles that direct these movements are under trained, or less dominant when we create movement. Often, the upper traps, pecs, anterior deltoids, and other neck muscles tend to be these primary movers. 

And usually, it's because there's a lack of MOBILITY in these regions, which limits our access to using the right muscles in the first place! 

Therefore, load and tension accumulate around the areas that would receive the most strain as a consequence.

What we want to do is train the muscles of the SPINE & SCAPULA that directly influence movement patterns specific to pressing, pulling, and carrying!

Namely:

LATS – help pull the shoulderblades down and in, the most active muscle when we set up and pull a barbell from the ground during a Snatch, Clean, and Deadlift. Also an important mover when we do any form of pulling, such as rows!

MID TRAPS/RHOMBOIDS – help support the scapula by driving it inward, active during pulling movements including rows, and also active to support and stabilize the shoulders in overhead positions

LOWER TRAPS – active to help the shoulderblades elevate when we move overhead, as well as stabilize them in overhead positions

SERRATUS ANTERIOR – greatly influential in the upward rotation of the scapula when we press overhead

And of course, the UPPER TRAPS & LEVATOR are still muscles at play when we move! We just want the other ones to be working as well – to provide support to the spine and scapula, and to direct and influence movement of the scapulae specific to pressing and pulling patterns! 

If you’re having pain in the neck or upper traps, especially following a strength training, CrossFit, or Weightlifting session… next time, avoid stretching it out – and try to add some work on your SPINE and your SCAPULAR movement as part of your warm-up instead!

WALL WINDMILLS

THORACIC EXTENSIONS

SCAPULAR DIPS

SCAPULAR PULL UPS

SCAPULAR PUSH UPS

SEATED BEHIND-NECK PULL DOWNS

PLATE RAISES

PLATE HALOS 

Create better mobility through the spine and shoulders, then build stability and strength in those areas to reduce unnecessary strain on the neck and upper traps. By focusing on improving the mobility of the thoracic spine, strengthening the scapular stabilizers, and ensuring proper posture during lifting, you can not only alleviate the tightness but also improve your overall performance in barbell sports and strength training. It’s all about building balance, and teaching these muscles to play nice with their neighbors!!! :)

Ready to learn more? Have specific pain problems that are limiting your performance goals? Czarbell is here to help. Reach out at [email protected], or schedule an appointment with me through the main page of this website, to learn more!