Neck Pain

[rookie]

I have had slight nagging neck pain for a long time now. I went to a chiro a while back and that was not making a difference with twice weekly visits. She saw nothing out of alignment or any issues.
Her only theory was that I was so into working out that I was developing everything from my neck down but doing nothing for my neck. The when I did pull ups and chin ups I was creating strain along my neck causing pain. (That is what causes the largest amount and most painful times for my neck, often leaving me sore for days)
So, if this thoery is correct, or even if it isn't, what is a good resource for doing some neck exercises and specifically strengthening my neck. I figure even if it is not related to my other weight lifting doing some neck work can only help.

Thanks.

[UConnJulie]

Typically in the neck there is an imbalance between the cervical extensors (posterior cervical muscles) which are strong and flexors (especially the deep flexors which are anterior) which tend to get weak.

A great exercise is the upper cervical nod (which I will explain) progressing into a lift.

Start in supine, lying flat (ie no pillow). Gently drop your chin toward your chest. If you palpate the sternocleidomastoid, it should remain relaxed the whole time. It is important that this movement remain LOW EFFORT. When you get so that you can do this movement fairly easily, then it is time to start lifing your head.

You want to keep your neck "neutral" by NOT poking your chin forward (ie maintain that upper cervical nod). Lift your head a few millimeters off the bed/floor, keeping neutral the whole time. If you do it right, it will feel like your head weighs a ton. Hold for as long as you can, and repeat 5-10 reps. Be careful to not give yourself a headache.

See if these help, but honestly, I find that many of those types of neck problems are really scapular dyskenesia problems in disguise. How is your shoulder/scapular stability?

[tbrim20]

I agree with Julie. Most people do not maintain good cervical/neck/head posture when lifting which can muscle imbalances.

One thing would be to check your head posture. Do you have forward head posture? That would be a sure tell sign of those muscle imbalances.

Some things to remember when lifting is to keep your chin tucked and your tongue on the roof of your mouth.

One other good possibility aside from what Julie pointed out would be trigger points. People tend to build up trigger points in their traps(mid, lower, and upper) which will cause direct pain/discomfort in the neck. If all else fails, it might be worth seeing of a good Neuromuscular Therapist or Message Therapist and do some trigger point work on your back.