Strengthening neck muscles core.
Raffles
Posts: 1,137
Day before yesterday I went out specifically to do stamina work and hill training. I set up a loop which I intended to do twice and that loop was 12 miles long in distance and had a fair bit of climbing in it. One particular section is 2 miles to the top and gradient is probably in the 8% ballpark. I would target that stretch quite a bit as I find it a real strength builder and id climbed it whilst riding on top of the bars at about an average of 11.5 mph. I rarely if ever use the drops and on this ride I decided to give it a go. The obvious issue of straining the neck muscles to look forward became apparent and I rode about 2/3 of the climb seated and got out of the saddle for the last 1/3. I made it to the top of that hill quite a bit faster than id previously done whilst riding on the top of the bars. I completed the loop twice as intended and utilised the drops position to power up some of the rest of the hills too. The day after and my neck was really stiff . Ive been doing neck stretching exercises and reverse shoulder rolls to try to improve circulation in that area as I think the stiffness may have come from neck hyperextension and riding in a position Im not used to. Are there any preventative steps you can suggest that lessen the chance of getting a stiff neck as a result of cycling and action I should take to strengthen the core of my neck muscles ? Stiff neck sucks and Im going to really try to avoid a repeat performance.
2012 Cannondale CAAD 8 105
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What i do to strengthen neck muscles is this: Lie down on a flat surface that is raised from the floor, (I use my bed as it's comfy) and lay your head over the edge. Starting off laying on your back with the head draped over the end of the bed and slowly lift your head right the way up until your chin almost touches or touches your chest. I try and do a sort of 2 seconds up and 2 down. Do this with your eyes closed otherwise you'll get dizzy. Try and do a full "rep" (Up and down) about 20 times. Then move onto the left side and do the same going from shoulder to shoulder, then the same on the other side. For doing the back of the neck, lay on your front and drape the head over the edge, go as far up as feels comfortable. To make this particular exercise (Laying on the front to work back of the neck) harder, try holding something like a small bottle of water in your mouth to add extra weight and resistance to the exercise. Hope that helps!0
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Why not just try riding in that position regularly? FFS0
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P_Tucker wrote:Why not just try riding in that position regularly? FFS
It's uncomfortable. FFS0 -
ShutUpLegs wrote:P_Tucker wrote:Why not just try riding in that position regularly? FFS
It's uncomfortable. FFS
He needs to look at his bike set-up then. FFS....More problems but still living....0 -
Just gradually build up riding in the positon, increasing the amount of times in the drops slightly with each ride.0
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Thanks for the suggestions FFS
2012 Cannondale CAAD 8 1050 -
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baldwin471 wrote:What i do to strengthen neck muscles is this: Lie down on a flat surface that is raised from the floor, (I use my bed as it's comfy) and lay your head over the edge. Starting off laying on your back with the head draped over the end of the bed and slowly lift your head right the way up until your chin almost touches or touches your chest. I try and do a sort of 2 seconds up and 2 down. Do this with your eyes closed otherwise you'll get dizzy. Try and do a full "rep" (Up and down) about 20 times. Then move onto the left side and do the same going from shoulder to shoulder, then the same on the other side. For doing the back of the neck, lay on your front and drape the head over the edge, go as far up as feels comfortable. To make this particular exercise (Laying on the front to work back of the neck) harder, try holding something like a small bottle of water in your mouth to add extra weight and resistance to the exercise. Hope that helps!
If you can bring yourself to do this without laughing that is. 0 -
I'm glad noone suggested adding some spacers. FFS0
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Davey C wrote:baldwin471 wrote:What i do to strengthen neck muscles is this: Lie down on a flat surface that is raised from the floor, (I use my bed as it's comfy) and lay your head over the edge. Starting off laying on your back with the head draped over the end of the bed and slowly lift your head right the way up until your chin almost touches or touches your chest. I try and do a sort of 2 seconds up and 2 down. Do this with your eyes closed otherwise you'll get dizzy. Try and do a full "rep" (Up and down) about 20 times. Then move onto the left side and do the same going from shoulder to shoulder, then the same on the other side. For doing the back of the neck, lay on your front and drape the head over the edge, go as far up as feels comfortable. To make this particular exercise (Laying on the front to work back of the neck) harder, try holding something like a small bottle of water in your mouth to add extra weight and resistance to the exercise. Hope that helps! If you can bring yourself to do this without laughing that is.
Yeah haha. It does work though, i use the same technique with weights attached to a small rope. It helps when i'm training in MMA and reduces the likelihood of being knocked out as a stronger neck means a tougher jaw.0
