Do you get neck pain or strain your neck from pullups? Well this blog post will help you get over that! The progression exercises I’m going to share with you are going to help you to make neck strains a thing of the past because they are going to increase the strength of your traps and neck muscles AND activate them properly before pullups to result in less neck strain overall.
Over the years I’ve noticed there’s 4 main reasons why people strain their neck during pullups:
- Those small neck, trap and scapular muscles aren’t strong enough. When they are asked to perform beyond their capacity, they experience partial tears and take a few days to heal. (Solution: They need to be strengthened.)
- Those same muscles are dormant and aren’t engaged properly before the start of the workout. (Solution: Activate them with a proper warm up.)
- Improper movement patterns and lack of scapular control put these smaller muscles into disadvantaged positions. (Solution: When performing pullups, focus on proper form by pulling the shoulders down, away from the ears, before bending the elbows to pullup.)
- Not enough rest in between sets.
So to sum up, we need to strengthen these muscles (preferably daily), warm-up or activate them properly before working out and make sure we are initiating our pullups properly. The good news is I know the perfect exercises that tackle all of these issues simultaneously for you. So here goes!
1. Perform Shoulder Roll Progressions DAILY and as part of your warm up
2. Perform Hanging Shoulder Rolls DAILY and as part of your warm up
3. Make sure you’re performing pullups correctly.
4. Understand the importance of allowing your muscles to REST and RECOVER
Master these shoulder rolls in downward dog, master the hanging shoulder rolls, make sure you’re pulling your shoulders down, away from the ears before initiating a pullup and resting appropriately between your sets and you’re going to be well on your way to making neck strains a thing of the past!