Don’t let cycling be a pain in the neck. Danielle Halvorsen explains some simple ways to help take care of this part of the body. Photography by Karl Hilzinger.
Whether you are a diehard cyclist or someone who just likes a social ride, at some point in time, you’re likely to experience discomfort in the upper back, neck and shoulder area. If you look at an average cyclist’s riding position, their neck is usually extended forward, their chin slightly lifted and their shoulders shrugged. With spending any time on the bike, chances are you will eventually experience some pain in these regions.
As part of your bike riding program, start incorporating stretches and exercises to help prevent soreness or alternatively, to help get you back on track. Looking into booking in a massage once a month is a good place to start, as it helps loosen the muscles, and let’s face it, most of our daily schedules are sitting slumped at a computer, so even off the bike, we are facing poor posture within the neck and shoulder area.
Below are six simple stretches that you can perform each day, or at least, three times per week. This can be done after you ride, or during, which is a great habit to get into. Think of it as a reward that your body deserves. You can also use park equipment or a riding buddy to help.
‘Sets’ and ‘reps’ are the terms used to describe the number of times you perform an exercise. A ‘rep’ is the number of times you perform a specific exercise, and a ‘set’ is the number of cycles of reps you complete. Please note, never bounce while performing these stretches; pause between each pose.
For the best program to suit your individual needs, see a doctor or fitness professional.
Rod rotations
Look for a bench, or something flat that you can sit on, where there is no back support. Sit with your legs shoulder-width apart with feet flat. Place a rod or broomstick around the back of your body, using your arms to hold the rod against your lower back. While staying seated, slowly rotate your upper body to one side, making sure to keep the hips square, not allowing them to move. Breathe in and out with each slow rotation. Repeat this movement on the other side.
If you don’t have a rod, try this sitting up tall with your hands on your hips.
Do one set of 10 reps, increasing to 20 reps after one week.
Neck stretch
Stand with your feet shoulder-width apart and shoulders relaxed. Looking straight ahead, bring your chin in towards your chest and hold for 20 seconds, then return to a neutral position. Now place a hand over your head, fingertips just touching your opposite ear. Slowly pull your head but bring the other ear down to your shoulder and hold for 20 seconds. Repeat this to the other side. Do all three stretches slowly.
Do one set of 10 reps.
Cat-cow stretch
On all fours, place your hands and knees shoulder-width apart on a mat, or something that is not hard under your knees. Pull in your belly button—to help strengthen the core—and slowly dip your back, sticking your bottom out, and remember to keep your head in neutral position. Breathe in and keep your eyes directed down to the floor. Now, while breathing out, slowly arch your back as far as you can.
Hold each stretch for five seconds, doing five sets of 10 reps.
Twist
Sitting on the ground with your legs extended, place your right foot flat on the floor outside your left knee. Place your left elbow or forearm to the outer edge of the right knee. Gently rotate, keeping hips forward and to open up the chest. Let your head move naturally with the movement and look the same way as your chest is positioned. Keep chin slightly in and breathe slowly.
Hold the stretch for at least 30 seconds or more. Repeat to the other side.
Pectoralis stretch
With your feet shoulder-width apart, grab onto a pole or doorway with your arm just below shoulder height. Now gently rotate the body by turning your chest away from your hand, keeping your feet firmly on the ground. Be sure not to raise your shoulders when you perform these stretches, but rather retract your shoulder blades down and back.
Hold this stretch for 30 seconds or more, and then repeat this stretch by using the other arm. Do these stretches twice on each side.
Back stretch
Find a sturdy pole or a partner so you can hold each other’s forearms. With feet shoulder-width apart, stick your bum back and slowly bend your knees and lower your chest until your body is horizontal to the ground. Keep arms in line with your ears, don’t raise them above. Try and achieve a flat back look. Gently pull through your arms, looking down at the ground. Breathe in and out slowly.
Hold for 30 seconds or more.
Ride On content is editorially independent, but is supported financially by members of Bicycle Network. If you enjoy our articles and want to support the future publication of high-quality content, please consider helping out by becoming a member.