Neck & Shoulder Exercises for Cyclists

Cyclists often get stiff neck muscles due to the position required when riding a bike. Stretching and strengthening the neck and shoulders are keys to preventing and treating tense muscles. Stretch before and after a bike ride and strengthen only after a ride, when the muscles are warm.

  1. Neck Roll

    • Like all neck stretches, the neck roll should be done gently and with control. Never continue a neck movement if it hurts. While looking straight ahead, tilt the head to the left side toward the shoulder without forcing the neck to bend any farther than is comfortable. Slowly rotate the neck so that the head is looking down toward the feet, and without stopping bring the head toward the right shoulder. Pause for one second and rotate back across to the left. Repeat up to five times.

    Neck Tilt

    • To mimic a common cycling movement, do the neck tilt. Slowly bring the head back until the eyes are looking up at the ceiling but not farther. Hold for only 1 to 2 seconds, and then bring the head back to a forward position. Do up to 10 repetitions depending on comfort level.

    Shoulder Opening

    • Opening the shoulders will help to loosen the shoulder muscles before and after a bike ride. Stand with feet facing forward a few inches more than shoulder width apart. Grasp hands together behind your back and slowly raise the arms up towards your head. As you raise your arms, bend your torso forward from the hips, keeping the legs slightly bent. Once your arms are pointing upwards, hold for a few seconds then release the arms down to the floor. Slowly stand up.

    Push-Ups

    • Push-ups are a simple yet challenging exercise that work many of the body's muscles, especially the shoulder muscles. Place arms at a comfortable width apart, generally just wider than the shoulders. With legs straight out behind you, lower your body until the elbows reach 90 degrees. Raise your body back up until your arms are almost straight but not locked. Repeat 10-20 times. For an extra challenge that requires more stability, place hands on a medicine ball or foam roller.