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Often a common complaint I get in my cycling class is about neck strain from the angle of your head whilst riding, especially if you spend lots of times on the drops!

Neck pain and strain can be caused by many things. Riding a bike for long periods of time with your head jutted forward to the global problem of ‘tech neck. You can read more about tech neck on my blog.

The neck’s muscles, tendons, and ligaments are meant to support the head’s weight—10 to 12 pounds—in a neutral position balanced atop the cervical spine.

When texting, viewing Instagram, face timing, we tend to bend the head forward and look down at a 45- or 60-degree angle, which places about 50 to 60 pounds of force on the neck.

This is about the weight of your average bag of potatoes, my head hurts just thinking about it!

This simple series of neck strengthening and stretching exercises can really help strengthen and release tension in your neck.

How to:
1. Sit comfortably with both feet flat on the floor or crossed legs
2. Sit tall and engage your core
3. Place your hand over your ear
4. Use your neck muscles to press your head into your hand
5. Hold for 10 seconds
6. Repeat on the other side
7. Place both hands against your forehead
8. Press your head forward
9. Hold for 10 seconds
10. Place one hand behind your head push backwards
11. Hold for 10 seconds

Come and try my 8 week online Pilates course for cyclists, sign up today at


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