Have you started jumping rope for your workouts, but do you notice that it often hurts your back and neck? Then you probably make one or more of these jumping rope mistakes. Read on to find out how to prevent them in the future!
When you're new to jumping rope, it's normal to feel like you don't have to stand up so much to be able to turn the rope around you. To make it easier to jump over the rope, many people tend to let their shoulders hang. As a result, you can only suffer from your upper back and neck. So make sure you stay upright and keep your shoulders down away from your ears and tighten your shoulder blades. This will improve the line of the entire spine while jumping. Doesn't work? Then try a longer skipping rope.
Read also :'3 reasons to jump rope'
If so many body parts are moving at once, you probably don't focus very much on the line of your spine as you jump rope. But arching your lower back while jumping can cause back pain. Ideally, your body should be in a straight line from your head to your toes, with your pelvis in a neutral position. Therefore, tighten your core while jumping; imagine that you are pulling your navel toward your spine. This way your body stays in one line, even when jumping.
In theory, jumping rope is simple:you jump over a rope. But the way you land also has an impact on your body. Hint:Clapping your feet on the floor is not the right way… Try to stay on your toes when jumping, ie with your heels off the ground. Don't have enough strength in your calves? Then there is a good chance that you will tire quickly, so that your heels will also touch the ground. This can cause your lower back to become sore or stiff, as your body will be less able to handle the impact of the jump. Therefore, try to land softly on the balls of your feet without letting your heels touch the floor. Also don't forget to bend your knees slightly when you land!
To avoid hitting yourself with the rope, you may have a tendency to stretch your arms out too far. Not only can this give you back problems, but it also does not help you with jumping rope. The further you extend your elbows and hands away from your body, the more tension will be placed on the rope, giving you less room to jump over it. This will make you bend forward with your body, which will bring you back to mistake 1. Therefore keep your elbows close to your sides when jumping, so that the rope has more slack.
When you get tired, you may feel the urge to look at the ground while jumping. Focusing on the rope when you get tired can help you time your jump, but it can also hurt your neck and upper back if you hold this pose for too long. Therefore, keep your head and neck in line with the rest of your spine when you jump and trust your own timing. You can also keep your chin down a little if there is tension on your neck.
