How to strengthen your neck muscles - Simply Play

Question: “I love cycling but it is starting to give me neck pain. What can I do to strengthen my neck muscles?”

Answer: Cycling is great exercise but you do need to use a bike which is the right frame size for you and with the seat at the right height. Take your cycle to a reputable bike shop and check that it is set up correctly for you.

Most of us neglect our necks as far as exercise is concerned and poor posture and tension can creep in without us realising it. Try these simple stretching exercises to work on the trapezius muscles which run along the neck and shoulders, but take it slowly and carefully:

  • Stand in an upright position and lower your chin to your chest until you feel the stretch in the back of your neck. Hold for five seconds and repeat five times.
  • In the same upright position, tilt your head backwards, moving slowly, until you feel the stretch at the front of your neck. Hold for five seconds, then repeat.
  • In an upright position, bend the neck so your ear goes down towards your shoulder. You should feel the stretch at the side of you neck. Hold for five seconds, then repeat.

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