Neck Pain Cycling — Jerry Gerlich

Jerry’s Tips to Reduce Neck Pain Cycling

In addition to proper fitting;) 

• Engage the glute muscles whenever possible to reduce saddle and bar pressure

• Perform off the bike muscle engagements such as light shrugging, rowing, assisted pull ups, Alexander Technique and deep breathing exercises to reduce upper thoracic tension

• Use jersey pockets for nutrition and put tubes, CO2’s and tools in a seat bag

• Use the lightest glasses/sunglasses possible that still perform the task at hand

• Stand more often when riding, even for a few strokes, to change neck position

• Purchase a lighter helmet that still meets international safety requirements

• Look up the road more with the eyes than the head

• Cut excess helmet strapping and seal the ends with a flame

• Visualize the shoulder blades relaxing down the back to reduce torso tension

• Replace a light mounted on the front of the helmet to one that sits on top to reduce work by the cervical extensors

• Cut sizing tags from cycling bibs and jerseys

• Perform deep neck flexor exercises on the floor or against a wall (like looking toward the chest with eyes/neck without the skull coming away from the wall or off the floor) to relax and stretch deep cervical extensors

• Micro-move the hands when possible for different arm/shoulder/neck stimuli

• Learn to squeeze out excess pad sweat without having it run down the glasses

• Perform gentle neck rotation activities off the bike to move extensors around

• Cut the rear/bottom 10-20 mm portion of tight fitting short sleeve cycling jerseys

• Lie supine on a foam roller daily to relax chest, should and neck muscles

• Avoid tight fitting skull caps under helmets which can restrict head fascia

• Chewing gum tightens jaw muscles, increase HR and is a choking hazard

• Without tearing the seams, stretch the shoulder areas of bib shorts

• When drafting, watch only the bottom bracket of the rider in front of you

• Always choose nostril over mouth inhalations to reduce ribcage/shoulder tension

• Look only 3-5 feet ahead when climbing steeper grades

• Remove necklaces and other head jewelry to reduce neck muscle activation

• Drape the hands lightly on the bar/hoods to safely reduce gripping activation

• Add more bar tape to the drops on road bars to raise hands/reduce neck craning

• Remove mountain bike helmet visors if conditions permit

• Avoid excess facial grimaces/frowns as those contractions increase neck tension

• Load hydration packs strategically to reduce shoulder/neck engagement

• Put on a helmet just before a ride and remove ASAP during breaks or when done

• Remove ear socks from glasses, if safe, to reduce lateral skull muscle tension

• Go easy on pony tail tension to reduce tension on skull muscles/fascia

• Replace tight fitting headbands adjustable dew rags