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

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