SCARED!!! What happened to me???!!

[ectomorph141]

Last night something extremely scary happened to me. I was doing a vertical incline bench press on some machine and on my forced rep I was pushing with all I had and my friend helped me at the end. Right after I put the weight down I got a headrush followed by a severe pain in the back of my head and in the back of my neck. The pain was like I got hit by a hammer or bottle in the back of my head. I almost blacked out and couldn't hold my head up. I took about a 20 minute break holding ice on the back of my head and neck then proceded to finsh my workout. I was feeling better by the time I went to bed but my neck and head is still very sore today.
My friend thinks that mabey I didn't exhale on my forced. Regardless I will never use that machine again. It was something new we tried.
What happend to me and how can i prevent it from happening again?

 

[I Are Baboon]

I've had this happen to me before. It's happend doing bench presses, doing shoulder presses, and doing upright rows, so I can not blame one exercise. It hurts like a bitch. You'll probably be sore for a few days. Having a hard time turing your head now?

Ever since I have been properly warming up before lifting, this has not happened. Going on a couple of years now.

 

[ectomorph141]

Yes my neck is sore today. That means it will be even more sore tomorrow. Good point about stretching. We always stretch the muscle we are going to work that night but I never thought about stretching my neck too. Very good idea. Thanks

 

[Scotty the Body]

The head rush was probably due to not breathing right.

As for the neck, do you remember if you maybe turned it during the forced rep?
I've done something like that doing flat bench and m press and on the last rep, for some reason I'd turn my head toward the side that was struggling and sure enough, I'd pull something in my neck.

 

[ectomorph141]

I asked my friends if I turned it and the said that I just got extremely red in the face like they have never seen. This machine didn't have a head rest on the back (kinda scary) so I think I might have pushed my head backwards causing my neck to get pinched. I also think I might have puched my shoulders forward since my arms and chest failed.

 

[I Are Baboon]

Originally posted by ectomorph141
Yes my neck is sore today. That means it will be even more sore tomorrow. Good point about stretching. We always stretch the muscle we are going to work that night but I never thought about stretching my neck too. Very good idea. Thanks

The warm up I was referring to was getting your body temperature up via some light cardio. I normally do 5 minutes of jogging on a treadmill before working out. It's not much, but it's enough to warm up my body. Warm muscles have less chance of being pulled.

 

[ectomorph141]

The warm up I was referring to was getting your body temperature up via some light cardio.

Yes we do that too. Especially since it has been so cold up here in michigan the last few days. -5degrees.
Our warmup is usually 10 minutes on the treadmill at a fast walk or mild jog. Then we stretch and do a warmup on the body part we are doing. Example: chest would be bench-15 reps with a light weight.

 

[Scotty the Body]

Originally posted by ectomorph141
This machine didn't have a head rest on the back my neck to get pinched.

Yup, thats your problem, I'd stay away from anything that doesn't have the proper support.

 

[I Are Baboon]

Originally posted by ectomorph141
Yes we do that too. Especially since it has been so cold up here in michigan the last few days. -5degrees.
Our warmup is usually 10 minutes on the treadmill at a fast walk or mild jog. Then we stretch and do a warmup on the body part we are doing. Example: chest would be bench-15 reps with a light weight.

Just remember, you can warmup and stretch, but sometimes shit happens and you just pull a muscle. All you can really do is try to prevent them from happening, but there is no surefire way to eliminate the possibility entirely (short of NOT working out).

 

[Rob_NC]

I've had this happen before. It was the muscles in my neck tightening up like a piano string. I found relaxing during the exercise and only using what muscles are being targeted really helps. Afterall, your neck isn't moving the load unless you're doing specific neck exercises.

 

[ectomorph141]

Thank you everyone for the replies. I will remember all of your advice when I am at the gym. I will make sure to warm up properly, stretch, concentrate on NOT using my neck at all, and make sure whatever I am using is properly supporting my body, neck .... I have to make sure this feeling doesnt happen again or i may become

 

[Fit Freak]

First make sure you've warmed up by doing some cardio and light weights...then hit the weights hard. As for what you're describing I think you strained your neck so hard you may have pinched a nerve. Whenever you do your sets you need to stay relaxed through the neck/head.

Ever heard of maintaining neutral spine during all your exercises. Learn this technique and say goodbye to your problem! Just my two cents...speaking from experience.

 

[ectomorph141]

I havent posted about this since it happend. Well last night(leg day) I really concentrated on everything. My neck, breathing, proper form...... I noticed toward my last few reps in every set I would get extremely light headed so I would just stop before I had to use too much pressure. This sucks and means no forced reps at all I still ended up doing more weight again than last week but I have to say I didn't get a chance to give 100% yesterday. I am still a little lightheaded today but I am hoping it will just pass in a few days. My neck doesn't really hurt anymore but the back of my head just above the neck hurts a lot. Kinda like someone is pushing pressure on it. I also have a continuous light headache. I will just take it easy and see what happens. If it gets worse I will probably see a doctor.
I want to learn more about "neutral spine"

 

[Fit Freak]

I'm also assuming you're using the leg press.....start Squating...much more effective. I also don't think you need to be training beyond failure...forced reps are an advanced technique you can use later on to break through plateaus....doing it now will likely lead to injury and overtraining.

As for neutral spine ask a trainer at your gym. You should maintain this position during all movements. It is very hard to explain in words so I won't try. Hopefully you have some helpful and knowledgeable trainers at your gym that will show you what I am talking about.

 

[Fit Freak]

On second thought here goes....

Lie on the floor on your back, knees bent with feet in contact with the floor (like a crunch position). Place your hands under the small of your lower back so that your fingers are touching one another but not overlapping. Open up through the shoulders ensuring your shoulder blades are in contact with the floor. Now remove your hands from your lower back but hold that position. Now pull your naval in as though your trying on pants that are too tight. Next cough so that your ribs tighten into your stomach and hold that position. If done correctly...which I would need to see visualy...you are in neutral spine.