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Sore/Weak Neck... excersizes with out joing a gym?(5 posts)

Sore/Weak Neck... excersizes with out joing a gym?mtbcyclist
Jan 24, 2004 2:01 PM
Last year I did a few Centurys on a touring style bike an my neck was extreamly sore near the end.

This year I just got a new ride (Litespeed Hyperion) which is more of a race/performance bike. This bike positoins me more over the handlebars which is what I was looking for, but as a result my neck is getting sore that much faster.

Can anybody suggest any good excersizes I can do at home to help build up neck muscles? I do not want to join a gym as I am planning on moving to a new house in another part of town soon and I have no idea how close I would be to a gym.

Any help would be much appreciated.
Instant relief from raising the bars, but nobody does that...Cory
Jan 24, 2004 6:06 PM
I won't give you my "raise the bars" lecture, but that IS the easiest quick fix. As for exercises, there's been a lot written about that here and elsewhere. Depending on how weak you are, you can start by getting on your hands and knees and letting your head hang, then raising it as far as it will go. Repeat 10-15-25 times, as many as it takes, and do three or so sets three to five times a week. As you get stronger, you can add resistance with a belt or towel looped through a weight plate and behind your head, or sit up and provide resistance with your hands. Flexibility is important, too, so be sure to use the full range of motion. And don't put on 75 pounds to start. Two to five pounds will be plenty, at least at first. But why not raise the bars?
I did it, and you are right.......ukiahb
Jan 24, 2004 10:15 PM
Changed bikes myself last year to my first threadless road bike and felt much neck and sholder pain on rides longer than 60 miles or so. Flipped the stem over and no more problems, this also made riding in the drops for extended periods easier too. (but the bike doesn't look as good now of course)
YupJPRider
Jan 26, 2004 9:04 AM
...and you probably have more endurance, may enjoy it more, and there's a chance you're even more powerful. I did the same thing (flipped stem) and I attribute a lot of my happiness and success to the new setup. But you're right, I know guys that'll suffer with back, neck and shoulder pain before making their front-ends look less "race-like". Go figure.
easycyclopathic
Jan 25, 2004 5:17 PM
need helmet, an empty gallon milk bottle and 2-4' rope.

fix rope ends to front of helmet and to bottle handle, pour some water in bottle, put helmet on, lean forward, work on it. When it gets too easy add more water.