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Yoga For Achey Neck And Shoulders

Abi Carver

23 Comments

  • + 2
 Just had a go at this routine after the 15 minute post ride one. I got back from a 2 hour ride and my neck was stiff and holding its riding posture a little. Definitely feels better after this. Presumably doing this routine daily will help prevent the issue in the first place?
  • + 1
 Absolutely @juggmeister. Consistent gentle neck and shoulder stretches will encourage you to be more conscious of your position on the bike and correct your postural imbalances.
  • + 2
 Sorry long post alert ... I am using your back, neck and shoulders and post ride routine now and I am grateful for all of them thank you. The first post ride routine I did instead of my legs just feeling wonderfully tired in the bed the next morning I felt my body was relaxed and not aching which is totally new for me, great feeling and worth the 15 minutes for sure. This video makes an interesting point that the sitting position should have a straight back, I'm a long way from that when sitting on the floor so I have tried to use a kids step up to get a straight back, it's 6" or so, my hips don't allow my knees to come down otherwise to achieve a straight back. It works for the intended shoulder but not for sideways stretches so I am using it for only some bits not others. Should I use the stool is should I struggle to improve my chances of lowering my knees in the sitting position in the long run. Or should I do some more things to enable me to sit better. Hips and ankles seem not happy in many positions as I am not the stretchiest ... So far Smile
  • + 1
 Hi @flynngav. Thank you for your question. I'm sure you're not alone. Sitting on the step is perfect as keeping your back straight is the most important thing. If you do the routine with a crumpled spine you could hurt yourself. It's absolutely fine to just do the sections that you can. Maybe improvise by doing the sideways stretches on a chair. The best thing would be to sit on the step as often as you can - while you are watching tv etc. and your hips will start to open. You don't even have to "try" to stretch them. You will have to be a little patient but just being aware of the tightness will make a big difference to how you sit and move.
  • + 1
 Thanks for that, it makes perfect sense, good job, much apprciated.
  • + 2
 I always struggle to find the motivation to either exercise or practice yoga at home, but after a week of suffering aching shoulders and neck I've completed this 15 minute session. Quite simply it's brilliant and I feel so much better. I'm amazed that such a quality resource is free. Thanks for much Abi.
  • + 1
 It's my pleasure @SaschaLancashire! Just promise you'll keep it up until the aching goes away completely!
  • + 2
 they did - I had some backpain which was stuck between shoulderblades for some weeks. tried your sequence and was not feeling any backpain after that. thanks for sharing your videos on pinkbike - I use a lot of them
  • + 1
 No problem @listeryu!
  • + 1
 Hi Abi I have just started doing this routine as well as resistance band exercises to help with an old shoulder injury and back pain but I am finding I am getting a lot of cramps on the opposite side to the stretch. When leaning to the left I am cramping on the left side and the same when leaning right or looking up. Do you have any advice on how to stop this. It happens very early in the movement so even small stretches course pain. Thanks
  • + 1
 Hey. I'm sorry but you're best off speaking to a physical therapist to get an accurate diagnosis. I'm afraid I would be speculating. If you work out the root of your asymmetry then you should be able to use these and other stretches to help you even it up.
  • + 2
 Thank you Abi Smile took a few tries to perfect, found this one to be an absolute gem for my neck,years of aches dissipating !! Sleep better too now.
  • + 1
 Hi Abi, not sure you're still responding to comments, but -- I'm not very flexible in hips/hamstrings, so I have to use three pillows stacked to sit for this sequence. Anything wrong with doing these standing up? Thanks!
  • + 1
 Not at all! But it's also ok to sit up on a stack of pillows to make sure your spine is straight. Let me know if you have any more questions. It looks simpler than it is!
  • + 2
 You're awesome Abi! Any dangers to using these techniques if I wake up with a stiff neck from sleeping incorrectly?
  • + 2
 Thanks @therealtylerdurden! This would be a great vid to do in that case - just make sure you are never putting yourself into a position that causes pain.
  • + 1
 Awesome, thanks! tup
  • + 1
 Got rid of a 2 day headache in 15 minutes?!?! ADDED TO FAVVVVVVVVVVVVVVVVSSS
  • + 1
 Nice one!!
  • + 1
 excellent thanks - it helps and is exactly what I was looking for
  • + 1
 Awesome @listeryu - I hope the poses help you.

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