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Neck pain after doing OHP (midwest.social)

submitted 1 month ago* (last edited 1 month ago) by [email protected] to c/fitness

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Yesterday I was doing overhead press for 3x8 at 30 kilos. I felt a slight pain/tightness towards the back left side of my neck and today it's quite a bit worse. Nothing unbearable, but I can't tilt my head to the back left. I don't think I'm ego lifting but this has happened once before. Any tips for a faster recovery and what I can do to prevent it in the future?

Also, weirdly enough the pain is on the left side and it hurts when I tilt my head left, so when that muscle contracts. I would have expected it to hurt when stretched, no?

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[–] [email protected] 2 points 1 month ago* (last edited 1 month ago) (1 children)

For soreness and recovery I would suggest a massage gun especially for your neck area just use slow setting.

Edit: and making sure you warm up and maybe stretch (yes your neck/back) before or after since it has happened before. And OHP can be finicky with form because there's alot of stabilizing that goes into it.

[–] vikingtons 1 points 1 month ago (1 children)

I'd also recommend a pair of lacrosse balls to use against the floor or a solid wall (careful with plasterboard and such).

[–] [email protected] 1 points 1 month ago (1 children)

Yes those are also great. I'm not sure I would use them on my neck area though.

[–] vikingtons 1 points 1 month ago

I've used them on posterior delts and traps to decent effect.

For the neck, a friend who is into rock climbing gave me a little cork 'peanut' looking thing which actually works pretty nicely:

https://latticetraining.com/product/peanut-roller/