t might seems crazy for some people, but there are some muscles that you don't want to get big and strong – one of them is the SCM in the front of your neck.
If you're craning your neck forward when you're lifting weights, then you're working your SCM, and you're risking it tightening, shortening, and causing you some SERIOUS headaches and neck pain.
Any exercise involving lifting a weight from behind your back like a behind-the-head shoulder press, or barbell squat-to-press should be avoided. There is no safe way to do that!
There are plenty of other exercises, however, that can cause SCM strain if you're form isn't 100% on-point. Whatever exercise you're doing, make sure your neck is relaxed. When in doubt, follow these 2 easy rules:
If you're sitting or standing, turn sideways to the mirror, and make sure that your ear is sitting over your shoulder, and not sticking forwards over your chest.
If you're lying face-up on a bench, keep your eyes on the ceiling, and the back of your head on the bench. Don't look at your toes!
For more information on gym posture, email me directly via the contact page. For specific information on an injury you have, or for treatment, contact one of my clinics directly. You can find that information here.
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Dr Mitch Clark