Exercises to prevent stiff neck/general discomfort?

Wibs

Hi all.

After a 15 year break from any riding I've got a road bike and have been out for a couple of sessions in the last week. Today I did a leisurely 30 miles but am finding it very uncomfortable with my hands on the hoods (I keep going up onto the tops of the handlebars whenever I can to get a bit of relief) and a couple of hours later have developed a very stiff neck from looking up when in riding position.

Assuming that much of this is due to me just starting off, could anyone suggest any gym type exercises that I could do to help strengthen the relevant bits to prevent this?

Cheers!

rogerthecat

Dude you have been off your bike for 15 Years and expect to ride again without any problems; have a word!

Bike fit comes to mind.

To answer your gym question though, press ups, sit ups and any other core exercise, start small and build +1 a day is my guide.

jimmcdonnell

Hamstring stretches. Sounds odd, them being so far away from your neck and all, but tight hamstrings will lead to your pelvis being rotated backwards while riding, leading to a curved spine and your neck being at a more acute angle in order to see forwards. Flexibility in your hamstrings will allow you to ride with your pelvis rotated forward, flattening your back and allowing a more relaxed neck angle.

I didn't know any of this until I got a bike fitting, you should get one too. All my back and neck pain magically disappeared after a 2+ hour consult and fitting with the Bike Whisperer (Google). £85 well spent.

hopper1

I go to the gym 4 days a week, have cycled for years... Still get neck pain evrytime I go over the hour on my bike!
Specific neck stretching helps a lot, but too dificult to explain in a thread. I went to a sports injury clinic and after a massage, they explained how to avoid the pain. Now, if I did the stretches daily, as presribed, I'd probably be ok now... :oops:
For me it's not cycling specific, I used to ride fast motorbikes, too, and got the same pains :evil:

Oh, had a bike fit, too...

Nuggs

Provided your bike is properly set up, stretches (daily and pre-ride) and making sure you keep a nice bend in your arms when riding is about all you can do.

My neck felt awful after my last ride, and I put that down to my death grip on the hoods, which is a habit I continually seek to lose!

bobtbuilder

Wibs - I suggest giving it a few more rides before worrying about specific exercises. If you start or re-start any sport, I would expect you to feel some discomfort at some point.

It may be just your body getting used to riding again. I always get a sore back of neck & trapezius muscle if I've had an enforced layoff from cycling.

If it persists, then get someone to look at your position on the bike. You really shouldn't need specific gym-work to help you with a moderate ride distance.

ride_whenever

hamstring flexibility is a very good point, plus it's easy to work on and everyone can use a bit more!

Don't overlook the hip flexors and itb whilst your at it, it'll all help.

Escargot

I'm finding the same too but only after about 50 miles. I put it down to being on the hoods all the time and am thinking of getting a shorter stem to give me a slightly more upright position.

However I'm fairly new to cycling too so am going to stick it out a bit before splashing out. Probably best if you do the same although it never hurts to do more strength exercises.

Wibs

Thanks for all your advice.

The hamstring suggestion is interesting, as until my knees got too knackered I used to do long distance running, and the tightness of my hamstrings was a regular source of wonder and amazement whenever I was at the osteopath or having a sports massage.

For the moment I think I'll start with regular low level gym stuff and get a few more rides in. A bike fit may well be a good idea too...

Cheers!

inaperfectworld

i have been having alexander lessons as my posture is poor and teacher thinks that cycling a lot is possibly a contributory factor. he gave me an article by barry collins (an alexander teacher and keen cyclist). made a lot of sense to me . basically you should be bending only at the hips rather curving over the lumbar spine to get into a bike riding position. it also helps your breathing not to be collapsed frward in a "C" shape, as it restricts mobility of the lower (and most mobile) ribs, with breathing then becoming mainly in the upper chest.
i think it is difficult to teach yourself to do this: but there is quite a bit by barry collins on the internet which might be worth checking out. i have found the alexander lessons really helpful. it does tho' depend on a good teacher