Right now I'm avoiding crunches because they strain my neck. My friend does them right and feels nothing in his neck. I can push myself through most workouts but when my neck muscles are becoming stiff and sore it's no joke. I could seriously injure myself.

So how does one perform a sore-neck-free crunch? For dummies?

You're straining your neck because you're trying to lift your weight with your upper body and, as a result, you're flexing and trying to pull with with your neck and probably arms and shoulders which ultimately have nothing to do with the exercise and putting more pressure on your lower back than on your abs.

The key to ANY exercise is that you want to mentally focus on the muscles you're working, so in this case, focus on your abs pulling your body up.... As far as actual technique, keep your chin up and your shoulders back; if it helps, imagine that you're trying to get your chest to touch the ceiling. Also, if you keep your hands behind your head don't lock your fingers and don't clench, keep your hands relaxed and your elbows back. Your arms, shoulders and, as a result, your neck, should be very relaxed throughout each movement.

This has been somewhat of a problem for me in the past. Something that an aerobics instructor said once has helped me somewhat. With your hands behind your head (not locked!), you should not be able to see your elbows in your peripheral vision.

the best tip from my personal trainer for crunches was the lift from the chest, not the head. The trick, as everyone as mentioned, is to not use your hands to do your crunch but rather to support your head (so your neck doesn't get sore). My trainer has me put only the four fingers from each hand behind me neck. As you do the crunch lift your chin straigth up to the ceiling rather than towards your midsection, bring your chest closer to your midsection instead.

That should give you the technique to a pain-free crunch. I have a few other tips for a flat stomach that I learned from some dancers. When you crunch instead of flexing your stomach muscles out, try to suck them in towards your back and after each set they recommended doing cat stretches or cobra stretches (however you call them). The stretches consist of lying on your stomach, putting your palms under your shoulder and pushing up while keeping your pelvis on the ground. This should create an arch in your back and stretch out all your ab muscles.

Hope this helps.

Dan... that is an excellent tip... as flexing your stomach out... helps produce a bulging tummy. Sucking your tummy in is great. I like to think of scooping it out... and even allow for a teeny, tiny... I mean TEENY TINY pelvic tilt like I'm starting to curl my bum off the floor.

Your comment about learning it from a dancer made me laugh. As, Once upon a time, I was in a ballet studio some 20 hours a week. In the last couple of years... nada. I injured my back with repetitive lifting of my twins. (no stopping that activity) So, I went to a PT for pain relief. AS I'm quite out of shape they decided instead of actual pain releiving therapy I needed someone to teach me how to workout. (Ummm my injury is from repetitive lifting that is steadily increasing in weight and I may not stop!) The trainer kept showing me exercises I could have done in my sleep and would spend 5 minutes explaining it to my blank stare. And then would act utterly amazed that I had good form. I got a 10 minute talk about how she has to spend a really long time teaching people how to do a sit up properly. So, it's totally normal that it doesn't come naturally! Needless to say I ended up just going for massages.

This is the only correct way to do a crunch that I know:



Charlie
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