Neck pain horizontal pull ups#1601

Hello! I’m at progression #2 of pull ups (horizontal pull ups) and I noticed that the day after my workout I feel my neck sore and stiff. I know I have a tendency of moving my neck forward during this exercise but I can’t avoid it, even by focusing my gaze on the ceiling as I read online. Any advice would be helpful! Thank you in advance!

Heya, Chrys here—one of the trainers here at Hybrid! Ok so neck stiffness after horizontal pull-ups usually means your head’s jutting forward and your upper traps are over-firing. Before each set, I want you to tuck your chin slightly (think double-chin) and drive the back of your head in line with your spine, then keep your gaze straight up at the ceiling—not at your feet—through the pull. Brace your core so your body stays in one straight plank, and start each rep by pulling your shoulder blades together before your elbows bend; that engages the mid-back first and keeps your neck from doing the work. You can also slide a folded towel behind your neck on the edge of the table or bar to cue the head-back position. After your sets, do five or six slow chin-tucks lying on the floor to wake up the deep neck flexors. Keep the reps crisp, and that next-day neck ache should fade within a week or two and lmk if this helps! 😎

Great, thank you!

Of course!