Stiff neck

[e-rider]

I've suffered from a stiff neck on long rides for several years, but now it seems to happen after just 30 miles or so. Basically, the pain and stiffness is straight down the back of my neck. I've raised handlebar and shorten the stem slightly on my road which has helped a bit. Trouble is, I even get it on my MTB and hybrid after a long ride and they both have quite upright riding positions.

Can anyone suggest a good stretching exercise(s) for these muscles? I've seen a physio and he charged me a lot of cash just to tell me to work on my general posture!

 

[Edwards80]

Had this saved from when I was un-mortgaged enough to do motor racing. Certainly helped with the aches that came from that. Hope it helps, pain from maintaining one position for a long time may need something different but it may be worth a try.

• Stand with your feet shoulder-width apart.
• Gently push your head backwards and use your neck muscles to keep your head still. After around ten seconds, relax your neck muscles.
• Put your hands on the back or side of your head, and gently push your head forwards. As before, use your neck muscles to keep your head still. Relax after ten seconds.
• Repeat the steps several times.
• For side isometric neck exercises, stand with your feet shoulder-width apart and put your right palm against the right side of your face so that it is just above your right ear.
• Gently push your head to the left as if you are trying to connect your ear and shoulder. While doing this, contract your neck muscles to keep both your head and neck in the right position.
• Do the same with your left side, and repeat the steps several times.