7 Exercises For Neck Pain And Dizziness For Cyclists: DIY

7 key neck pain cycling exercises and 3 stretching techniques

No matter how experienced or new you are, neck pain can negatively affect your riding experience. The good news is that some practical exercises and stretches can help alleviate this discomfort.

Using your hand downwards, he suggests bowing your head while applying pressure to your neck while standing. A stretch should be felt at the back of your neck, spreading down your back. Hold for about a minute and repeat.

This blog post will discuss the essential stretches and exercises to alleviate neck pain during cycling. We will cover flexion and extension exercises, side flexion exercises, rotation exercises, and specific exercises designed to release neck and shoulder tension.

Exercises For Neck Pain And Dizziness For Cyclists: DIY

7 Key Exercises for Neck Pain Cycling

There are vital exercises you can do to help alleviate this discomfort. We will detail the activities most effective for neck pain relief during cycling, and we will start with the thoracic extension exercise.

Exercise 1: Thoracic Extension

This exercise focuses on improving the flexibility and mobility of your upper back.

It can help alleviate neck pain by ensuring your upper back is better aligned during cycling.

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Exercise 2: Crocodile Breathing

The Crocodile Breathing Exercise promotes relaxation and deep breathing, reducing neck and upper body tension. It’s an essential technique for preventing neck pain during cycling.

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Exercise 3: Wall Scapula Slides with Retraction

This exercise targets your shoulder blades and upper back, promoting better posture and reducing the strain on your neck. It’s a crucial exercise for cyclists who often experience neck discomfort.

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Exercise 4: Foam Roller

 Exercises for Neck Pain By Cycling Foam Rollers

Foam Roller “Y” Chest Stretch

Foam Roller “W” Stretch

Exercise 5: Single-arm Lat Stretch with Deep Breathing

This exercise focuses on stretching the lats and relieving neck and shoulder tension. Deep breathing enhances relaxation and helps reduce discomfort during cycling.

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Exercise 7: Seated Neck Release

The Seated Neck Release exercise is designed to release tension and stiffness in your neck. It’s a valuable exercise for cyclists who experience neck discomfort during rides.

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Cycling Exercises for Neck Pain: 3 Stretching Techniques

3 Stretching Techniques for Cycling Exercises for Neck Pain

Neck pain can be discomfort when cycling, but stretching exercises can help alleviate it. We’ll delve into the stretches that can relieve and improve your cycling experience.

Flexion & Extension: Understanding the Basics

Flexion and extension are essential stretches for reducing neck pain caused by cycling. Flexion involves moving the head forward, while extension involves moving it backward. These stretches help to loosen the muscles in the neck and upper back, reducing tension and improving flexibility. Here’s how to perform flexion and extension safely and correctly:

Side Flexion

Side Flexion is a great way to target the upper traps and levator scapulae, two muscles that are often responsible for neck pain, especially when cycling. Here’s how to perform this stretch safely:


 Rotation Stretching Techniques for Neck Pain

Rotation stretches are another great way to relieve neck pain caused by cycling. These stretches target the neck and upper back muscles, helping to improve mobility and flexibility. Here’s how to perform them safely and effectively:


Neck pain during cycling can be distressing, but it’s essential to be proactive in addressing it. Incorporating the stretches and exercises described in this blog post into your routine helps alleviate neck pain and prevent it from reoccurring.

It’s crucial to remember that if your neck pain persists or worsens despite any exercise or home-based interventions, it’s essential to seek medical attention from a qualified healthcare provider. With careful implementation and consistent practice, you can be well on your way to enjoying a comfortable, pain-free cycling experience.

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