3 Exercises to Treat Neck Pain From Cycling

A cyclist's position, especially on a road bike, requires you to hold the head at an exaggerated curve to counter the rounded position of your upper back. That can be a lot of weight to hold up considering that the head, weighing in at 8 to 11 pounds on average, is supported only by the muscles of the neck and shoulder. And the more aggressive the position you ride in (such as when you're in the drops), the more your upper back will round and the less muscular support you'll get from the shoulders.

Staying in this position for prolonged durations, as you do during a long ride, can lead to muscle imbalances and pain. The front of the neck becomes lengthened while the back of the neck shortens. Consequently, muscle tightness and knots can develop on both sides of the neck, limiting range of motion and altering your posture.

Fortunately, only a handful of your 24 hours is on the bike, leaving you enough time in the day to reverse the strain. By building an aligned posture, you can learn to optimize your strength and balance your body to decrease stress on the overworked muscles of the upper spine and prevent injury.

More: 3 Posture Exercises to Keep You Cycling Strong

Try these three exercises right after a ride to rid yourself of a pain in the neck.

Posture Exercise #1: Shoulder Shrugs

Stand with your back against a wall. Keep your heels touching and your feet hip-width apart, facing straight ahead. Take note of how your shoulder blades are in contact with the wall. Most likely you'll feel only the inner edges in contact. Pull your shoulder blades down and together to flatten them against the wall. Make sure not to bring the shoulders up. You should not feel increased tension near your neck.

Also note that your lower back shouldn't exaggerate its arc. Make sure the rib cage stays neutral, not pointing up. Keep the shoulder blades against the wall. Slide them up towards your ears and then push them down towards your feet. Don't let your shoulder blades drop and continue to press through the entire range of motion.

More: How to Prevent the 6 Most Common Cycling Injuries

This exercise will relax the muscles of the shoulders and upper back. Don't be alarmed by a few pops and cracks, but the movements should not be painful. You should feel some tension between the shoulder blades since you're strengthening this area and opening up your upper back. Complete 30 repetitions.

Posture Exercise #2: Upper Spinal Floor Twist

Lie on your side in the fetal position with our lower body at a 90-degree angle. Your knees should be directly out from the hips, and the hips should be aligned beneath the shoulders. Stretch your arms out in front of you with your hands stacked and palms touching. Lift the upper arm and reach behind your body, rotating your spine and head in one movement. Follow your hand with your eyes and try to lay your ear on the floor.

Make sure to keep the hand and shoulder aligned. Keep your knees stacked and pelvis level when doing the twist. The rotation should only take place in the upper body. Flex your feet up and hold your knees with your other hand to help you maintain the correct position.

More: How to Avoid Lower Back Pain While Cycling

This exercise opens the front of the shoulder and chest, and extends the upper back. Focus on deep diaphragm breathing in this position. With each exhale try to increase the rotation. Hold for 1 minute on each side.

Posture Exercise #3: Static Extension Position

Position yourself on your hands and knees. Keep your hips aligned above your knees and your shoulders above your wrists. Take a small step 4 to 6 inches forward with your hands. Bring your shoulders back so that they are directly over your wrists. Allow the hips to move in front of the knees. Sway your back and drop your head. Roll your pelvis forward and down to create an arch in your lower back. Collapse the shoulder blades together so that they're touching, if possible. Keep your elbows straight but not locked.

This exercise puts you in the reverse position of your bike with your upper and lower back in extension. The forward head position will allow the muscles at the back of the neck to lengthen and release. Hold this position for 1 to 3 minutes.

More: Exercises to Treat Shoulder and Neck Pain From Cycling

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