Cyclists: Improve your neck and upper back mobility
by Dr. Brian McConnell
Is your neck or upper back stiff, tight or sore? Do you have trouble turning your head to check for a car or another cyclist behind you?
Pain, soreness, or stiffness in the neck and upper back are common after spending a long time in a cycling position. How do you over come this? We have some exercises that can not only improve how you feel, but make it much easier to check for that car or cycling partner behind you.
Try these exercises to help loosen up your neck and upper back for your next ride.
Lower Rib Breathing in Hook Lying
SET UP: lying on your back with both knees bent, looking directly at the ceiling. Use a small pillow or towel under your head if you feel like a Pez dispenser looking at wall behind you. Place your fingers on your lower ribs.
ACTION: inhale through your nose, exhale through your nose or mouth. As you exhale, focus on bringing your lower ribs down and inward. Try to exhale for 5-8 seconds, and pause for 2-5 seconds. Next inhale through your nose for 5 seconds, emphasizing movement through your lower ribs, moving them sideways pushing your hands away. No rising of the chest or strain in the neck should be felt.
REPEAT: 5-10 times, for 1-3 sets
Overhead Reach in Hook Lying
SET UP: same as above, but with arms lying at your sides
ACTION: inhale through your nose, expanding the lower ribs to the sides as you lift your arms overhead. Only lift as far as is comfortable and without arching your lower back. Pause at the top, and exhale as you lower your arms slowly back down to your sides. In time you will be able to move closer to touching the floor.
REPEAT: 10 times, for 1-3 sets
Lower Rib Breathing in Prone
SET UP: lying facing down with your hands under your forehead.
If this is not comfortable or if your head is tilted back, add a pillow under your chest.
ACTION: inhale through your nose for 5 seconds, exhale through you mouth or nose for 5 seconds, pause for 5 seconds and repeat. Emphasize moving through your lower ribs as you did lying on your back.
REPEAT: 5-10 TIMES, 1-2 sets
Neck and Upper Back Mobility Circuit
SET UP: same position as the Prone Breathing.
PART ONE: Head lifts
ACTION: inhale through your nose, moving sideways through the lower ribs, and lift the back of your head toward the ceiling. Your chin should be slightly tucked, as if you were trying to make a double chin. Focus on moving from the upper back just below your neck and making the curve of your neck flatten. Pause and slowly lower back to the starting position as you exhale. Repeat 5 times
PART TWO: Head lifts with head turned to the side
ACTION: turn your head to the left or right and rest it on the backs of your hand, inhale through your nose, moving sideways through the lower ribs, and lift the back of your head toward the ceiling. Keep your chin slightly tucked, as if you were trying to make a double chin. Focus on moving from the upper back just below your neck and making the curve of your neck flatten. Pause and slowly lower back to the starting position as you exhale. Repeat 5 times, and turn your head to the other side and repeat 5 times.
PART THREE: Upper back rotation
ACTION: with your head turned to one side, rotate through your upper back to lift the elbow up off the floor. Focus on moving from your upper back, and try not to rotate through your lower back. Only rotate as far as is comfortable. Repeat 5 times and then perform 5 on the other side
PERFORM 1-3 sets once or twice a day
DISCLAIMER:
The material posted is for general information. Individual advice is recommended and should be obtained with an evaluation or assessment by a physician or physical therapist.