Do you suffer from pain in between your shoulder blades and tightness in your upper back, neck and shoulders? Hours on the bike with your arms permanently extended in front of you, combined with working at a desk and life stress, creates the perfect storm for soreness in the upper back, neck and shoulders. And it's nowhere near as much fun riding when you're in constant pain.
What causes the pain?Upper back pain is caused by poor posture, where overworked muscles tighten up and shorten and the opposing muscles lengthen and become weak.
When the upper back and shoulders are chronically hunched forward, the shoulder blades start to slide away from the spine. This over-stretches and weakens the muscles that connect the spine to the shoulder blades, upper back (rhomboids and traps), neck (levator scapulae) and shoulders (deltoids). Muscles spasm from the fatigued muscles cause pain along the edges of the shoulder blades and up the neck.
How can you fix it?Counter-intuitively, stretching out the upper back will only temporarily ease the pain and can sometimes make things worse. You need to focus on releasing tension in the front of the body as rounding the upper back leads to tightness in the chest, which pulls the shoulders forward. Essentially, you need to reverse the hunched over position – stretching the chest and the front of the shoulders and strengthening the muscles of the upper back and neck – to restore your shoulders to a healthy and stable position.
Three poses to open up your chest- Warm up your body for five minutes with dynamic stretches and mobility exercises before you do the poses.
- Practice each pose twice, three or four times a week.
- Take it super slow and pay close attention to how the pose feels.
- Back off if you feel anything more than mild discomfort.
- Be patient and consistent – I hope you experience some level of relief immediately but it may take a couple of weeks before the pain goes away entirely.
1. SnakeInstructions:- Lie face down on the mat with your feet hip-width apart and your arms resting by your sides, palms facing up.
- Interlace your hands behind your back and press the tops of your feet into the mat.
- Inhale, lift your chest. Exhale, draw your shoulders back.
- Look down at the mat and be careful not to compress the back of your neck. Hold the pose for 5-10 deep breaths, in and out through your nose. Keep pressing your feet into the mat.
- To come out of the pose, unclasp your hands, rest your right cheek on the mat and rock your hips from side to side to release your lower back.
2. BridgeInstructions:- Lie on your back with your knees bent and your feet flat on the mat, hip-width apart. Check that your toes point straight ahead. Rest your arms by your sides, palms face down. Walk your feet back until your fingertips graze your heels.
- Press into your feet and lift your hips all the way up. Check that your knees point straight ahead and do not fall out to the sides or in towards each other. Roll your shoulder blades underneath you. Come up to your edge and hold the pose for - 5-10 deep breaths, in and out through your nose.
- To come out of the pose, take a deep breath in, and lower down to the mat on an exhalation.
- Bring one hand to your belly and one hand to your chest. Walk your feet to the edges of the mat and drop both knees slowly to the right and to the left. Windscreen wiping your knees a few times to release your lower back.
3. Upward Facing PlankInstructions:- Sit on the mat with your legs straight out in front of you.
- Slide your hands 6-12 inches behind you. Try to point your fingertips forward. Lift your hips all the way up.
- Tuck your chin to your chest or look up at the ceiling without letting your head drop right back.
- Keep pressing into your palms and be careful not to let your hips drop.
- Stay in the pose for 5-10 deep breaths, in and out through your nose.
- Come down carefully on your last exhalation.
Lack of flexibility in the shouldersAs well as pain, you may experience tightness in the shoulders, especially if you have sustained an injury to the shoulders and/or collarbones. This 15-minute routine of gentle stretches is designed to increase flexibility and range of motion in the neck, shoulders and upper back. The short breathing exercise at the beginning and the body scan meditation at the end will also help to relax the entire musculature supporting the rib cage.
Practice this routine as often as you need to and combine it with foam rolling and massage – both of the chest/collarbone area and the upper back and shoulders – for the best results. You can download the full
Neck And Shoulders video here and my brand new
Pose Guide For Mountain Bikers: Level One here.
Please let me know how you get on in the comments below. And if you need more motivation and tips to relieve pain and level up your performance, follow me on Instagram
@yoga15abi.
Previous Yoga with Abi:
15-Minute Yoga Routine To Build Core StrengthShort Yoga Routine To Help With Lower Back Pain in Bikers15-Minute Yoga Routine To Enhance Balance and Agilityl15-Minute Post-Ride Yoga Routine8 Quick Yoga Stretches To Do At Work15-Minute Routine To Unlock Tight Hips
MENTIONS:
@yoga15app
On a side note, I'd love your opinion @yoga15app (unless i've missed it in a past post) related to bertolotti's syndrome if you've had any experience with this in the past (fused L5/sacrum), and non surgical/medical/medication remedies to help alleviate the discomfort, I haven't been able to find anything whatsoever online. Touching my toes is pretty much the only stretch that actually provides any relief...
Wouldn't have believed it without the picture. Thanks so much, I really appreciate your intelligent contributions.
Here is the link: www.yoga15.com/mtb-shop
Sidebends are the best because the stretch they generally stretch the entire side of the body. There is a sequence on my Vimeo series for that: vimeo.com/ondemand/yogaforbikers
I hope that helps.
www.pinkbike.com/u/yoga15app/blog/8-quick-yoga-stretches-to-do-at-work.html
This lady is real,real enough to contribute to this forum,a mostly male led forum, over 1600 followers, yes really, here to assist and help you to make your riding improved and heal you quicker.. want to ruin that experience do you? If so, do one xxx
I appreciate and respect the fact that this lady contributes more to this forum than any of you ever will, putting herself out to help you with what is probably the best functioning exercises known to man
Your allowed to think what you will,just please refrain from posting trash comments. Its time to grow up, i am not alone in thinking this. C'mon lads, where's the love ?
@TheR has got all you white knights dead to rights. At least reedjason is honest. And not creepy.
There's one on my updated Vimeo series:
vimeo.com/ondemand/yogaforbikers
Also the lower back pain and achey neck and shoulder vids on my profile should help.
www.yoga15.com/mtb-shop
www.pinkbike.com/photo/7827807
www.pinkbike.com/photo/7827802
www.youtube.com/watch?v=JJ5iCcKzg2Q
www.pushfitnessonline.com/?q=Why-Machines-Suck
Great exercises as ever,changing my life for the better x
Now I sit and wait,they are circling above.
No shit, sometimes complementing anyone might make them happy---under appropriate circumstances, if the complement is polite. But online, women get a constant stream of unsolicited remarks about their bodies that quickly becomes impersonal, rude, objectifying, and judgmental--even if the judgement is positive, it's still judgement--which nobody asked you for.
Oh, and by the way @Earthmotherfu , nobody does yoga in a track suit. Nobody wears track suits for anything! Call LuluLemon and pitch them your idea for a maximum-modesty yoga burka with built-in chastity belt, you'll make millions!
They may want to program you otherwise these days, and have you live like little neuters, but men are hardwired to appreciate attractive women. In fact, I would argue that a lot of guys tripping over themselves with positive comments about the exercise are actually paying her the same compliment reedjason did, for the same reason, but under the guise of complimenting the yoga. Don't believe me? When was the last time so many Pinkbikers tripped over themselves to tell Bike James how wonderful his exercises are?