Neck pain
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- Chin Tucks: Begin by lying flat on your back with a soft pillow under your head. First gently press the back of your head into the pillow as you tuck your chin in, as if you’re making a double chin, hold for 10 seconds then relax, repeat 10-20 times. If this is easy practice against a wall while doing a wall sit
- I’s, T’s and Y’s: Lying flat on your stomach, across a swiss ball or end of bed or couch, place your hands at your side (I) out to the side at shoulder height with thumbs up (T’s) or above your head and out to the side (Y’s). The focus of the movement is to move your shoulder blades not so much your arms, squeeze your shoulder blades together and squeeze for 10-15 seconds and relax, repeat 10-20x in each position. The Y’s will be the hardest so start with less reps here and advance as it becomes easier. While lying on your stomach focus on good posture through your entire spine all the way to the top of your head.
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- Chin Tucks: Begin by lying flat on your back with a soft pillow under your head. First gently press the back of your head into the pillow as you tuck your chin in, as if you’re making a double chin, hold for 10 seconds then relax, repeat 10-20 times. If this is easy practice against a wall while doing a wall sit
- I’s, T’s and Y’s: Lying flat on your stomach, across a swiss ball or end of bed or couch, place your hands at your side (I) out to the side at shoulder height with thumbs up (T’s) or above your head and out to the side (Y’s). The focus of the movement is to move your shoulder blades not so much your arms, squeeze your shoulder blades together and squeeze for 10-15 seconds and relax, repeat 10-20x in each position. The Y’s will be the hardest so start with less reps here and advance as it becomes easier. While lying on your stomach focus on good posture through your entire spine all the way to the top of your head.
Another thing to try is using a mirror. In the standard road position, hands on hoods, look in the mirror and make your back straight from your shorts top to your neck. This will require rotating your pelvis forward, which will also activate your glutes and further help your cycling. Thus because your back won't dip down to your neck, your back/neck angle will be smaller and your neck won't hurt. I'm 75 and have done rides up to 18 hours without neck pain. I use a relatively low position and have had clip-ons on my road bike for 20 years.
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Certain glasses cause me neck pain because I have to raise my head higher to see under the frames.
Last edited by big john; 09-18-20 at 04:57 PM.
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- Chin Tucks: Begin by lying flat on your back with a soft pillow under your head. First gently press the back of your head into the pillow as you tuck your chin in, as if you’re making a double chin, hold for 10 seconds then relax, repeat 10-20 times. If this is easy practice against a wall while doing a wall sit
- I’s, T’s and Y’s: Lying flat on your stomach, across a swiss ball or end of bed or couch, place your hands at your side (I) out to the side at shoulder height with thumbs up (T’s) or above your head and out to the side (Y’s). The focus of the movement is to move your shoulder blades not so much your arms, squeeze your shoulder blades together and squeeze for 10-15 seconds and relax, repeat 10-20x in each position. The Y’s will be the hardest so start with less reps here and advance as it becomes easier. While lying on your stomach focus on good posture through your entire spine all the way to the top of your head.
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#8
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YES! I used to suffer nearly-debilitating neck pain just from turning my head around every few seconds. I installed a bar-end mirror and have not experienced ANY biking-induced neck pain since then. Sometimes it's the simplest solutions...
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I do chin tucks every day . Sometimes while driving just as the previous person mentioned. . While keeping my back straight and shoulders back I move as if trying to make a double chin and hold for 5-10 seconds , relax. After a few days , you should see more tolerance for cycling and side to side flexibility can be done the same way. Just slowly turn your head to the side and hold , do both directions, don't do this while driving! Just remember , it is like any other stretching exercise, take it slow and don't move quickly. It is more isometric than anything else , not building muscle as much as gaining flexibility. I have a lot of experience because for 46 years I have been doing repetitive motions while leaned over manual grinding machines. I have been to P.T. a few times and if you do the exercises it works, especially the neck. It has been my experience the neck responds a lot quicker than say a bad shoulder or back.
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Thanks for the replies, I did buy new glasses Ill try the old ones..I didn't think bike fit because I've had my bikes for years.I'll adjust the bars and see what happens.I'll also incorporate these exercises into my routine.I'm really in a pickle, in a week I have 6 family members going on a 30 mile bike ride [2 from out of state] and right now I don't think I can complete it. I will dust off the mountain bike and try that too.
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Another simple but effective tip: if you wear a cycling cap under your helmet, flip the visor up.
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Did some exercises put the mountain bike back on the road.In the saddle for two hours neck pain 3 0ut of 10,better than road bike pain 9 out of 10. So I guess it is a fit problem.I will work on it.Without this forum the bike would be parked in the garage.It was nice to be on the mountain bike again.I rode a path I noticed years ago but never tried .It goes behind two cemeteries and a lake.Im begining to think I had more time for activities when I was working than now in this retirement phase.I look at a house job and say 3 hours in reality 4 or 5 days.Anybody remember Uncle Joe from Petticoat Junction I may have turned into him
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Very familiar problem. My neck was broken in 2001, permanent C1-C2 damage, and reinjured when I was hit by a car in 2018.
All of the above advice, especially the home physical therapy. I spent 2-3 months in a PT clinic last year, 2-3 days a week, and continue to do most of the exercises I was shown. But I've slacked off the past month and I can feel it now -- increased stiffness, less flexibility, more chronic pain, slower on most rides. I was so tired after hot summer rides I just skipped the home exercises. But now that the weather has cooled a bit I can do both.
I use a percussion massager and topical analgesics too. Very helpful on the neck and shoulders.
Ditto, bike fit. I just built up a new-to-me road bike frame, and noticed some very minor fit differences add up to significant comfort differences during and after rides. I can't duplicate the bike fits because the frame geometry and cranks are slightly different. So I use a tape measure to get the fit as close as possible to my most comfortable road bike, then tweak the new bike a little each ride.
All of the above advice, especially the home physical therapy. I spent 2-3 months in a PT clinic last year, 2-3 days a week, and continue to do most of the exercises I was shown. But I've slacked off the past month and I can feel it now -- increased stiffness, less flexibility, more chronic pain, slower on most rides. I was so tired after hot summer rides I just skipped the home exercises. But now that the weather has cooled a bit I can do both.
I use a percussion massager and topical analgesics too. Very helpful on the neck and shoulders.
Ditto, bike fit. I just built up a new-to-me road bike frame, and noticed some very minor fit differences add up to significant comfort differences during and after rides. I can't duplicate the bike fits because the frame geometry and cranks are slightly different. So I use a tape measure to get the fit as close as possible to my most comfortable road bike, then tweak the new bike a little each ride.
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Grand time had by all
Rode the 32.25 mile family event. My son, son-in-law,niece and nephew joined in two from out of state. We all had a good experience and want to do it again.We get together for weddings birthdays but never for athletic events. Hope this is the start of something. Thanks again for the neck exercises they helped.