Why You Might Be Waking Up with a Stiff Neck

Raise your hand if you have woken up with a stiff neck after a challenging workout. I bet your hand went up or you at least agreed with me that this has happened to you. You’re not alone. It’s a common condition among active adults.

In my 17 years of group instruction and personal training, I have witnessed “neck clenching” in all of my clients. Similar to jaw clenching, which can lead to TMJ or lock jaw, neck clenching occurs when the upper body muscles are put under stress when you carry, push or pull heavy loads. It appears to be almost a natural human response. I even began to notice it in my own neck.

For years, I would crush a workout in the gym, hit a Personal Record (PR) on a bench press or rear deltoid fly and wake up the next morning not being able to turn my head left or, some other days, right. I felt defeated. Gloating about my PR’s the day before and then the next day I looked like an old man unable to look over my shoulder.

I began to test a theory. During each workout, I would start to think about my neck and upper shoulders while I was lifting heavy. Since I already practiced the lift and proper form. I could stop thinking about the lift and start thinking about how to relax my neck and upper shoulders. As time went on, it became habitual and I didn’t have to think about my neck anymore. Today, no more stiff neck in the morning! I had one instance in the last 12 months but it was due to bad form.

Coaching Clients Out of the Habit

Today, I watch my clients’ neck muscles constantly, and remind them to “relax the neck” in an effort to break this bad habit. It can be a crunch, a chest press or even leg extensions and I will see neck clenching and coach them out of it. It’s a habit so many of us developed over time. I’ve attempted to research the root cause of neck clenching through the National Academy of Sports Medicine, the Mayo Clinic, NIH and other articles but there is no indication of WHY we do it. There are only possible causes, symptoms, and when to call a doctor.

Megan A., one of my amazing clients, started training with me in September 2024. When I first met her, she was unable to turn her head to even see out her driver side or passenger car windows to change lanes. Today, after coaching her through neck relaxation and providing assisted neck stretching, she has her full 180 degrees of head rotation back. She thanks me every week!

My advice to anyone reading this: Your neck is meant to hold up your head and rotate the head. If you are lifting something heavy, connect your mind to the arms, shoulders, chest and back muscles ONLY! The neck has NOTHING to do with lifting. It doesn’t help you lift things faster and it doesn’t provide any force into the lift. So just relax it and let it keep your head up and eyes focused.

palladium.fit