Are you a cyclist who has been yearning to get back on the road and out in nature, but are dreading the aches and pains that often accompany a ride?
Neck pain can be an all-too-real reality for many recurring riders – it’s time to take control and reclaim your neck muscles!
This post will provide four easy exercises that any cyclist can incorporate into their cool-down routine to stop neck pain after a bike ride.
Exercise #1: Neck And Shoulder Rolls
This is a simple exercise that can loosen up your neck and shoulders after a long ride and stop neck pain from getting in the way!
To do this exercise, you should begin by standing in a good posture with your feet shoulder-width apart and your back straight but relaxed.
Then, roll your head around in a circle slowly and gently in both directions. Do this at least 3 times on each side.
Once you’ve stretched and relaxed your neck, do the same thing with your shoulders. Roll them around in a circle slowly forwards and backward a few times to ensure all of the muscles that connect your neck to your shoulders are fully relaxed and cooled down.
Exercise #2: Wall Slides
This exercise will stop neck pain after a bike ride, but it will also restore mobility back to stiff and tight shoulders after holding a hunched position during your ride.
To begin, face a wall and place your forearms against it. Step forward with your right foot, bend the knee, and step back with your left foot.
Keeping your head back and chin tucked in, slide your arms up and out into a wide position using the middle of your back.
Go as high as you can using your back muscles and squeeze your shoulder blades together to lift your arms off the wall.
Finally, return your arms to the wall and slowly slide back down.
Exercise #3: Shoulder Blade Squeezes
Similarly to wall slides, shoulder blade squeezes can stop neck pain after a bike ride by relaxing the muscles that connect to your neck preventing strains.
Position yourself in a neutral posture, standing tall and relaxed, and then squeeze your shoulder blades together gently.
You should relax your shoulders when you do this exercise and ensure you squeeze together slowly and hold the squeeze for a couple of seconds before relaxing your shoulders again.
Remember, this is a cool-down exercise so you want to make sure you’re slow and gentle to prevent any injury and loosen those muscles off!
Exercise #4: Seated Neck Release
The seated neck release is a great one to finish your cool down to get you feeling relaxed and ready for the rest of your day!
Sit comfortably on the floor with crossed legs touching your right hand’s fingertips to the floor. Place your left hand on your head and gently pull your left ear to your shoulder as you look under your left arm.
You should begin to feel a gentle stretch along the right side of your neck, hold this position for 30 seconds and then repeat on the other side.
When you do this exercise, make sure you keep your shoulders relaxed and avoid lifting your shoulder to your ear.
You can stop neck pain after a bike ride with this stretch as it releases tension in the muscles along the side of your neck.
After completing these four steps in your next cool-down routine, you will be fully relaxed, be able to prevent any strain injury, and be able to keep riding your bike neck pain-free!
Want Expert Help To STOP Neck Pain After A Bike Ride?
Are you worried about getting back in the saddle this spring because you’re experiencing tingling in your arms and fingers when you ride? Or is it that the pain in your neck has become worse and you’re scared to aggravate it even more?
Don’t let it get to the point you can’t ride anymore before you come and see us. The sooner you see us, the sooner you can become pain-free and get back to riding those long distances around beautiful towns and open spaces!
Our free neck pain consultation is the best thing you can do for your neck pain. You’ll be able to come to our clinic and meet with one of our expert physical therapists, talk about your issue, and find out the best natural treatment options available to get you pain-free!
You can arrange your free neck pain consultation by calling our clinic at 970) 259-0574 and one of the team will be happy to book you in so you can finally get the specialist help you need to get back in the saddle with confidence!
Other Free Resources To STOP Neck Pain After A Bike Ride
Read Our Blog – Mountain Biking Versus Road Cycling Injuries
Read Our Blog – 4 Steps To Prevent Neck Pain When Cycling
On Social Media? Follow Us On – Facebook, Instagram, and LinkedIn
