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Exercise Program
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Bike 3-4 X a week with stretches afterwards
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Everyday routine
Before Bike Routine
3. Neck Strength
-Start head on block
-Lift top ear to top shoulder
-Move block away
-Turn head to look at ground
-Tuck chin
-Push top of head away as you hold position for 30 seconds
- Belly breathing
2X on each side
2. Neck stretch with Jaw
-Right ear to right shoulder
- Turn head to the right
- Tuck chin
- Move jaw the right 5X slowly
Repeat on the other side
do each side 3X
After Bike Stretches
1. Quad Stretch
- Tuck tail
- Push bent knee to ground
-Belly breathing
Hold stretch for 30 sec.
3X on each side
2. Bolster Breathing
- Hands on stomach
- Inhale expand belly to move hands out
-Exhale deflate belly to move hands in
20X
3. 2X4 Exercise
Neck and shoudlers
1. Face Massage
Slowly Massage
-Jaw
-Temples
-Base of skull
2. Neck stretch with Jaw
-Right ear to right shoulder
- Turn head to the right
- Tuck chin
- Move jaw the right 5X slowly
Repeat on the other side
do each side 3X
3. Neck Strength
-Start head on block
-Lift top ear to top shoulder
-Move block away
-Turn head to look at ground
-Tuck chin
-Push top of head away as you hold position for 30 seconds
- Belly breathing
2X on each side
Posture Notes
When biking try to keep neck in line
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