Originally Posted by
tony_merlino
I have developed "neck issues" over the last 10 years, specifically some stenosis and arthritic changes, plus two badly incompletely healed rotator cuff tears (both shoulders). I've adjusted all my other bikes to permit a more upright posture, but I mostly did that to accommodate my belly. I've lost 40 lbs since the beginning of the year, and I thought I was getting more comfortable lower - that's certainly been true on my other bikes. But this one is set up for a pretty aggressive position, and I guess I'm not ready for it - may never be.
I have exactly the same structural issues. Stenosis and arthritis in the cervical spine. An old rotator cuff injury in the left shoulder. Last summer I had so many problems riding distances that I ended up going to a physical therapist. I do several different sets of exercises. I have ones specifically for the neck. One simple one is put your hands on a desk or table like you are going to do a push up off the table. But instead of doing a pushup where you bend your elbows, do the same motion without bending your elbows. Here is a guy doing it off of the floor, instead of a table:
http://www.youtube.com/watch?v=pzgrw6clIG4 I can actually do a form of this while I am riding the bike, it helps keep me loose.
Shoulder shrugs are also good. You can use weights when doing the shrugs.
Here is a good set of stretches for the neck and shoulders:
http://www.youtube.com/watch?v=WhflO...eature=related
I also do various exercises to help with the little muscles that make up the rotator cuff. I do several of these:
http://www.webmd.com/a-to-z-guides/r...ion-exercises#
I also do core exercises, like planks and bridges.
http://www.mayoclinic.com/health/core-strength/SM00047
It has made a world of a difference in my ride quality.
I think that it was important for me to work with a physical therapist. He helped figure out the best exercises for me. Some were out (most which involved stretching the neck by putting your head back or down) because they would make my fingers go numb. I also do not have a good judgment for proper form and he helped a lot with that.
My road bike does not have an aggressive geometry and I don't think that I could have my handlebars any lower than they are without problems.