The solution to the neck pain caused by abdominal rolling is to roll the abdomen with instruments.
In order to avoid the occurrence of neck force, people who practice belly rolling for the first time can rely on equipment to complete the action of belly rolling. Moreover, in the process of relying on the instrument to roll the abdomen, you can rely on your hands to pull the instrument forward to borrow power, so that the neck can not exert force.
Method:
1. First, bend your knees, put your feet on the equipment, and hold the handrail tightly with both hands.
2. Lift the upper body with the strength of the abdomen, and keep the elbow as close to the knee as possible.
The action should be standard.
When doing belly roll, the human body should make the abdomen exert its strength as much as possible, and don't hold the head with your hands. When you lie down, just reach the shoulder position, your back should not be completely attached to the ground, and your chin should be attached to the clavicle, which can avoid neck force and neck pain.
Strengthen the neck and back.
In order to prevent neck pain when rolling abdomen, you can usually do more neck and back muscle strength training.
1. neck muscle exercise method: put your hands on the headrest, push your hands forward and push your head back. Watch your head and neck. During training, the muscles need to keep tense for 3-5 seconds, and then rest for 3-5 seconds. You can train 100-200 times a day and complete it in 3-5 groups.
2. Back muscle exercise method: You can choose to lift dumbbells or pull-ups to exercise your back.
Causes of neck pain after abdominal rolling exercise: insufficient abdominal strength
When the human body does belly roll, if the strength of the waist, abdomen and back is not enough to lift the upper body, in this case, the body will use the strength of the neck muscles to complete this action, so there will be symptoms of neck pain.
Non-standard action
Irregular movements during belly rolling can also cause neck pain. If you hold your head with your hands when rolling your abdomen and lift your upper body too hard, it is easy to strain your neck muscles, which will lead to neck pain. In other words, when you lie down, your neck is completely close to the ground, and when you get up, it is easy to lend strength to your neck. This situation can also lead to neck pain and injury, which in turn leads to neck pain.
Missed the point.
Most people don't grasp the essentials when they start doing belly rolls. The original stress part should be the abdominal muscles, but the result is the stress on the neck. After the neck rolls hard, there will naturally be neck pain.
Precautions for doing belly roll exercises Don't stretch out your hand when exercising.
Generally speaking, when doing belly roll, you should put your hands on your chest or put your hands behind your head, but you can only touch them in vain, and you can't borrow them, otherwise it will affect the effect of abdominal exertion.
When you stand up, you just need to bend your second half.
Bend your back when you get up, but don't try to lift your whole back completely off the ground.
This is a big difference between pull-ups and sit-ups. Sit-ups are the bending and lifting of the whole back, while the abdomen is only half-lifted (also called half-sit-ups), so the range of motion is relatively small and safe and reliable. Moreover, this will stimulate the abdomen more continuously, because when the body is lifted more than 30 degrees, the muscles are always in a state of exertion, and the exercise effect is more targeted at the abdominal core muscles.
Don't put your neck completely on the ground when you lie down.
Don't put your neck completely on the ground when doing belly roll and lying down. Many beginners tend to ignore this problem. When the neck touches the ground, it is easy to borrow money from the neck, resulting in pain and injury to the spine and neck.
Take a good breath when doing belly roll.
Breathing well when doing belly roll can get twice the result with half the effort. Exhale when you get up. Any action of squeezing into the chest should be exhaling, and vice versa. Then breathe flat and inhale when you lie down.
Step by step, don't rush for success.