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muscle knots/spasm

goldfinch2011-08-29 13:15:35 +0000 #1
Back in my working years I spent hours leaned over a desk and had a high stress job. I frequently would get a knotted muscle below my left shoulder near the shoulder blade. I also would get tension headaches frequently. My then spouse was pretty good at working out the knots. I would do light neck "exercises" (slowly turn head to right, then to left, then look down. Very slowly) to try to keep my neck and shoulders relaxed but it often was a losing battle.

Then I retired and the problem about disappeared. Now I am finding that the same area knots up in my upper back and my shoulder s get hard as rock when I ride by bke. Not always, but sometimes. It can be extremely painful and keep me awake at night. I have been fitted to the bike and I am trying to watch my bike posture. I think that I have two issues. One is inadvertently tensing up. The other is lack of core strength, given that I am coming from a place of no fitness only months ago.

Any suggestions for relaxing and strengthening? I live mostly in a motorhome on the road a lot so I can't join a gym or carry around any significant equipment.


Sky King2011-08-29 13:21:52 +0000 #2
my knot is on my right shoulder blade and is from computer work and sleeping in the wrong position, aggravated when riding.

Someone posted a great thought pattern (sorry can't remember who or when) about thinking about putting your shoulder blades into your back pocket. I have found that helpful when riding.

Exercises - raise both arms out in front of your body, keep shoulders level and relaxed. Reach out with one arm at a time- which moves your shoulder forward, keeping elbows locked.

#2 raise arms in front of body, bend arms at elbows 90 degrees. palms together and forearms together, place your thumbs on your forehead and lift your elbows toward the sky, w/o tilting your head or arching your back.

#3 stand in a door way, reach up and back to grab the frame (you will be adjusting your body, forward and at angles) as you are holding onto the doorway with your arm fully extended, turn your body to feel the pull across your chest, hold for two seconds and repeat, start low and continue higher as your arms & chest loosen up.

Good luck!
goldfinch2011-08-29 13:35:14 +0000 #3
Thanks for the tips! I just tried them out.
marni2011-08-29 14:01:05 +0000 #4
front and side planks, one legged and 2 legged are an excellent all around core exercise that just take floor space occupied by your body. Also V ups, long slow controlled curls up and down with feet just slightly off the floor. Pushups, modified but preferably full body are good as well

good luck with that, as for lossening up, shoulder rolls front and back, arm swings and head and neck rolls ususally feel pretty good.

marni
goldfinch2011-08-29 14:00:09 +0000 #5
Quote:

Originally Posted by marni

front and side planks, one legged and 2 legged are an excellent all around core exercise that just take floor space occupied by your body. Also V ups, long slow controlled curls up and down with feet just slightly off the floor. Pushups, modified but preferably full body are good as well

good luck with that, as for lossening up, shoulder rolls front and back, arm swings and head and neck rolls ususally feel pretty good.

marni

Thanks. I just started with the front plank. I can't do the side. I also can't do a full push up and struggle with the modified. Goes to show how far I have to go. V ups? Don't know what that is.
goldfinch2011-08-29 14:47:50 +0000 #6
Quote:

Originally Posted by Sky King

#2 raise arms in front of body, bend arms at elbows 90 degrees. palms together and forearms together, place your thumbs on your forehead and lift your elbows toward the sky, w/o tilting your head or arching your back.

This feels really, really good, like it stretches out my hunched shoulders. Thanks.

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