New rider: sore neck
07-09-05, 04:52 PM
#1
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A newbie here....
I've tried a couple of longer rides (25 miles) and I'm holding up pretty well. But my neck is getting pretty sore and is taking some of the pleasure out of my riding.
Can anyone recommend an exercise, stretching routine or some other way to get rid of this pain in the neck? (It's apparently muscle pain from holding up my fat head
)
Thanks,
desmobob
I've tried a couple of longer rides (25 miles) and I'm holding up pretty well. But my neck is getting pretty sore and is taking some of the pleasure out of my riding.
Can anyone recommend an exercise, stretching routine or some other way to get rid of this pain in the neck? (It's apparently muscle pain from holding up my fat head
)Thanks,
desmobob
Last edited by desmobob; 07-09-05 at 05:10 PM.
07-09-05, 05:18 PM
#2
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It'll take time for your neck to get used to riding.
When riding try not to crane your neck up, try looking up more with your eyes. Make sure your back is flat as much as possible, e.g. rotate your pelvis. When it's safe, occasionally look down at your seat post, chin to chest, to stretch out your neck. You can also try riding hand's free occasionally. To prevent strains, it's better to look under your arm than over your shoulder when checking traffic.
When your neck is stiff, try pulling your shoulders up to your ears and hold it for a few seconds. Rotate your head around like a top so that left ear, chin, right ear, then back of neck touch shoulder, chest, shoulder, and back. Then try looking up and back over your left shoulder, then the right.
Cold things work on sore necks, try putting a cold coke can on the back of your neck.
If it keeps bothering you, get someone to check your bike fit.
When riding try not to crane your neck up, try looking up more with your eyes. Make sure your back is flat as much as possible, e.g. rotate your pelvis. When it's safe, occasionally look down at your seat post, chin to chest, to stretch out your neck. You can also try riding hand's free occasionally. To prevent strains, it's better to look under your arm than over your shoulder when checking traffic.
When your neck is stiff, try pulling your shoulders up to your ears and hold it for a few seconds. Rotate your head around like a top so that left ear, chin, right ear, then back of neck touch shoulder, chest, shoulder, and back. Then try looking up and back over your left shoulder, then the right.
Cold things work on sore necks, try putting a cold coke can on the back of your neck.
If it keeps bothering you, get someone to check your bike fit.
07-09-05, 05:37 PM
#3
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Originally Posted by Crayon
It'll take time for your neck to get used to riding.
When riding try not to crane your neck up, try looking up more with your eyes. Make sure your back is flat as much as possible, e.g. rotate your pelvis. When it's safe, occasionally look down at your seat post, chin to chest, to stretch out your neck. You can also try riding hand's free occasionally. To prevent strains, it's better to look under your arm than over your shoulder when checking traffic.
When your neck is stiff, try pulling your shoulders up to your ears and hold it for a few seconds. Rotate your head around like a top so that left ear, chin, right ear, then back of neck touch shoulder, chest, shoulder, and back. Then try looking up and back over your left shoulder, then the right.
Cold things work on sore necks, try putting a cold coke can on the back of your neck.
If it keeps bothering you, get someone to check your bike fit.
When riding try not to crane your neck up, try looking up more with your eyes. Make sure your back is flat as much as possible, e.g. rotate your pelvis. When it's safe, occasionally look down at your seat post, chin to chest, to stretch out your neck. You can also try riding hand's free occasionally. To prevent strains, it's better to look under your arm than over your shoulder when checking traffic.
When your neck is stiff, try pulling your shoulders up to your ears and hold it for a few seconds. Rotate your head around like a top so that left ear, chin, right ear, then back of neck touch shoulder, chest, shoulder, and back. Then try looking up and back over your left shoulder, then the right.
Cold things work on sore necks, try putting a cold coke can on the back of your neck.
If it keeps bothering you, get someone to check your bike fit.
07-11-05, 05:00 AM
#4
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Limit yourself to 1 hr rides until you get used to riding.
Are your bars set too low? How far below the bars are they?
Are your bars set too low? How far below the bars are they?
07-11-05, 05:16 AM
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Are you riding on the drops for most of the ride?
Try riding on the hoods and riding the drops only when climbing or riding into a headwind.
Try riding on the hoods and riding the drops only when climbing or riding into a headwind.
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The Lord is merciful and gracious, slow to anger and abounding in steadfast love. - Psalm 103:8
I am a cyclist. I am not the fastest or the fittest. But I will get to where I'm going with a smile on my face.
The Lord is merciful and gracious, slow to anger and abounding in steadfast love. - Psalm 103:8
I am a cyclist. I am not the fastest or the fittest. But I will get to where I'm going with a smile on my face.
07-11-05, 06:01 AM
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Originally Posted by Boogs
...and self-massage helped get through the adjustment period.
07-11-05, 06:50 AM
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Make sure that you don't grip your bars too tight.
Relax your hands, relax your shoulders, relax your neck.
Relax your hands, relax your shoulders, relax your neck.
07-11-05, 07:35 AM
#8
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After around 600 miles this year, the pain in my neck almost never shows up when I ride now. Still happens from time to time, but rarely. Used to get it all the time in the beginning. My muscles have probably become used to the strain now.
The advice so far is what I would've given as well. Just want to add that I consciously try to keep my head moving a little to avoid static strain.
The advice so far is what I would've given as well. Just want to add that I consciously try to keep my head moving a little to avoid static strain.
07-11-05, 07:36 AM
#9
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Did you get fitted and did they put you up on the trainer and have you cycle for 5-10 minutes? and then give advice about your overall posture?
07-11-05, 01:24 PM
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Originally Posted by MichaelW
Are your bars set too low? How far below the bars are they?
Good riding,
desmobob
Last edited by desmobob; 07-11-05 at 01:57 PM.
07-11-05, 01:35 PM
#11
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Originally Posted by TexasGuy
Did you get fitted and did they put you up on the trainer and have you cycle for 5-10 minutes? and then give advice about your overall posture?
I was fitted on a Serotta test frame. I pedaled my bike on the trainer for a while and the LBS owner fine-tuned my saddle position.
I'm pretty confident my fit is good, considering the amount of fussing the shop owner went through with me before choosing a frame size and then when the bike arrived, staying far after closing time to get everything "just right."
I'm sure it's just some regular old muscle soreness from the new requirement of holding my melon up when I'm riding the bike. I was just hoping there might be a really effective and easy exercise/stretching routine that might alleviate the initial discomfort until my muscles get in shape.
Thanks for the suggestions, everyone.
Now excuse me while I try a little of that "self-massage" therapy.
(I'll be able to grip the bars better with hairy palms. Might need new eyeglasses to see the road, though....)Good riding,
desmobob and Rosie Palmer
