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  1. #1
    Senior Member TromboneAl's Avatar
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    Shoulder Blade Squeeze for Neck Pain

    Aches and pains tend to come and go, so it's hard to know if a particular exercise is the one that solved a specific pain.

    However, I've been doing a shoulder blade squeeze a lot recently, and the pain that I've had right where the neck and shoulder meet, has gone away. Recently, I've been really squeezing hard during this exercise, and I think that made the difference. IOW, it's not a stretch, it's more like an isotonic strength-training thing. It sounds like it builds up the muscles so that there's more room, and less rubbing.

    The exercise described at 1:42 in the video below, although the issue described is different from what I have. You can do it while riding.



    I figured I should share this in case someone else is having exactly the issue I've had.
    My Book: Drive, Ride, Repeat: The Mostly-True Account of a Cross-Country Car and Bicycle Adventure

  2. #2
    Galveston County Texas 10 Wheels's Avatar
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    Thanks
    [SIZE=1][B]What I like about Texas[/B]
    http://www.youtube.com/watch?v=PGukLuXzH1E

    Set F1re To The Ra1n ( NY Night Rain Ride)
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  3. #3
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    Shoulder Blade Squeeze for Neck Pain

    This shoulder blade squeeze is great. It builds up back muscles so the chest muscles won't dominate. Also stretch your chest muscles before and after a ride. They stay contracted as you hunch forward on your bike.
    Another good one to do after a ride is to lie on the floor and cup your chin in your hands (like a little kid watching t.v.). Hold for 1 minute, rest 1 minute, repeat 3-5 times.
    A great little book is Treating Your Own Neck by Robin McKenzie.


    Quote Originally Posted by TromboneAl View Post
    Aches and pains tend to come and go, so it's hard to know if a particular exercise is the one that solved a specific pain.

    However, I've been doing a shoulder blade squeeze a lot recently, and the pain that I've had right where the neck and shoulder meet, has gone away. Recently, I've been really squeezing hard during this exercise, and I think that made the difference. IOW, it's not a stretch, it's more like an isotonic strength-training thing. It sounds like it builds up the muscles so that there's more room, and less rubbing.

    The exercise described at 1:42 in the video below, although the issue described is different from what I have. You can do it while riding.



    I figured I should share this in case someone else is having exactly the issue I've had.

  4. #4
    Senior Member TromboneAl's Avatar
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    Here's me doing the shoulder blade squeeze:

    My Book: Drive, Ride, Repeat: The Mostly-True Account of a Cross-Country Car and Bicycle Adventure

  5. #5
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    Just wanted to add another THANKS for your post. While not completely solving the issues I have, only a total shoulder replacement can do so or so say 2 surgeons, my problems have been lessened using the method shown along with additional exercises.

  6. #6
    Senior Member JerrySTL's Avatar
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    That's one of a series of exercises that a physical therapist gave me for a 40 year old football injury that started hurting a few years ago. Evidently there's scar tissue from a badly broken collar bone.

    Another similar exercise is to rest both elbows and arms on a door opening and lean through the opening.

    I also do something he called 'the turtle' where I lift my shoulders up to my ears as much as possible. Sometimes there's one heck of a popping sound but it feels better afterwards.

    I also try to lean my head on one shoulder then the next.

    I hold all these positions at least 10 seconds or more and repeat a few times each.

  7. #7
    Senior Member DiamondDave247's Avatar
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    These exercises and stretching suggestions are great! Thanks for the tips! I just did a few of them and feel better already!

    I looked up this thread because I recently started developing some constant neck pain, even though I have been riding regularly for over 6 years now. So, go figure. I guess I've developed a bad habit or poor posture somewhere along the line.

    Oh, and I'm old, so that doesn't help matters much.
    2011 GT Avalanche 1.0 Hyd Disc ~ 2008 GT Avalanche 1.0 Hyd Disc ~ 1997 GT Ricochet ~ 1993 Lotus Pro Series 3000M

  8. #8
    aka Phil Jungels Wanderer's Avatar
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    It is also excellent to relieve pain from rotator cuff problems.........................

    "Retirement is the best job I ever had!" Me, 2009


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  9. #9
    Junior Member oldroadog's Avatar
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    I've had neck problems this entire cycling season. Turning to look over my left shoulder for oncoming
    traffic pinches really bad.I'm going go try some of the above exercises. Hopefully something will work..

  10. #10
    Senior Member OldsCOOL's Avatar
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    Works for me, too. Someone had posted similar tips some years back and have used this technique on and off.
    Having a flat tire as part of the total cycling experience is highly overrated. Knowing how to fix one quickly is not.

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