How to Prevent Post-Workout Neck Soreness

If you've ever been to the gym and pushed yourself a little too far, you are familiar with the aches and pains that come the next day. This type of pain is called delayed-onset muscle soreness (DOMS) and is one of the most common ailments that people suffer from their fitness routines. Here is how to prevent and reduce sore muscles and neck pain.


    • 1

      Take it easy on your first day. The first day at the gym or doing a new exercise program can be exciting. You have a lot of energy and determination. It can be easy to over-do it. Don't push yourself on the first day. Instead, take it easy when you start feeling the burn.

    • 2

      Build up to it. You don't want to just take it easy on your first day. Some soreness is normal for exercising, but extreme neck pain is not. Slowly increase your activity each workout day so you do not overwhelm the body and tear the muscles.

    • 3

      Stretch your neck before and after workouts. A good all-over stretch session before and after a workout will help decrease soreness. Use only recommended neck stretches and do them gently. Do not over-extend your neck.

    • 4

      Ask for alternatives. Many people are doing yoga and pilates for exercise; both can lead to neck pain. If you are just beginning a program or know that you have neck problems, be sure to ask the instructor for alternative poses that put less strain on your neck.

    • 5

      Use proper form. It's important when doing exercise that you use the proper technique to avoid a sore neck. If using weight machines, ask a gym employee to demonstrate the correct posture for using the machine. If you are in a class, watch the instructor carefully to make sure you are not putting undo pressure on your neck.

    • 6

      Treat soreness properly. A little bit of soreness is normal from a healthy workout, but if you have a lot of pain, do not go back to the gym until your body has healed. Treat your sore neck with heat and rest until you can comfortably turn your head again.

Tips & Warnings

  • Always check with your doctor when starting a new workout routine.
  • Stretch before all exercise.
  • Treat soreness with a mild pain reliever, heat and rest.
  • Never continue an exercise if you feel a sharp pain.
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