{"id":142668,"date":"2016-09-12T09:41:08","date_gmt":"2016-09-12T09:41:08","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=142668"},"modified":"2016-09-12T09:42:27","modified_gmt":"2016-09-12T09:42:27","slug":"physiotherapist-cycling-stretching-cervical-spine","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2016\/09\/12\/physiotherapist-cycling-stretching-cervical-spine\/","title":{"rendered":"Physiotherapist on Cycling: STRETCHING \u2013 CERVICAL SPINE"},"content":{"rendered":"

Stretching is generally very important, and it\u2019s even more important for athletes.\u00a0Today\u2019s stretching is suitable mainly for people with problems in the cervical spine area, which are in most cases caused by incorrect head position<\/a>. This can happen especially when you ride a bike while looking far ahead and sitting in a low aerodynamic posture.<\/strong><\/p>\n

1. Semi-circles<\/strong><\/h3>\n

Assume the correct standing posture<\/a>.<\/p>\n

Rotate your head to one side, relax your shoulders and pull the crown of your head upwards a little. In a circular motion across the chest, slowly bring your head to the other side. Again, feel the relaxed shoulders and the pulled-up crown of your head here. Breathe freely<\/strong> while exercising.<\/p>\n

\"1<\/p>\n

Repeat the stretch 3 times on each side.<\/p>\n

2. Side tilt of the head<\/strong><\/h3>\n

Assume the correct standing posture.<\/p>\n

Tilt your head to the side, with your nose to the front and your ear towards your shoulder. Relax your shoulders. Don\u2019t bend the whole body to the side, just the head. Straighten the elbow of your opposite arm, pull your shoulder blade down, flex the wrist and pull the fingers towards yourself. Starting at the shoulder, push down a little and keep your palm straight, as if leaning on a table. Breathe freely<\/strong>.<\/p>\n

Hold the stretching position for 10-15 seconds.<\/p>\n

\"2<\/p>\n

Repeat the stretch 3 times on each side.<\/p>\n

3. Forward tilt of the head<\/strong><\/h3>\n

Assume the correct standing posture.<\/p>\n

Clasp hands behind your head, keeping elbows far apart. Don\u2019t raise your shoulders to your ears.<\/p>\n

While exhaling<\/strong>, slowly bring your elbows together and tilt your head forwards. Start the tilt with drawing your chin towards your chest and then roll down gradually one vertebra after another until you reach the thoracic spine. While inhaling<\/strong>, straighten back up one vertebra after another.<\/p>\n

\"3b\"<\/p>\n

Repeat the stretch 5 times.<\/p>\n

4. Diagonal neck stretch<\/strong><\/h3>\n

Assume the correct standing posture.<\/p>\n

Turn your head 45\u00b0 to the left and put your left palm on the top of your head, keeping your elbow in the same direction as your nose. Don\u2019t lift your shoulders! While exhaling<\/strong>, flex your head downwards to the chest, as if looking at a shirt pocket. Hold this position for 10-15 seconds and breathe freely<\/strong>. Then inhale<\/strong> and return to neutral. Do the same stretch on the other side.<\/p>\n

Hold the stretching position for 10-15 seconds.<\/p>\n

\"4\"<\/p>\n

Repeat the stretch 3 times on each side.<\/p>\n

 <\/p>\n

5. Saint on a bridge<\/strong><\/h3>\n

Assume the correct standing posture.<\/p>\n

Put your right hand just under your left collarbone, so that the forefinger is in line with the collarbone. Put your left arm over the right. Pull your arm downwards (following the left elbow) and turn your head in the opposite direction and upwards. Breathe freely<\/strong>. Do the stretch also on the other side.<\/p>\n

\"5a\"<\/p>\n

Hold the stretching position for 10-15 seconds.<\/p>\n

\"5b\"<\/p>\n

Repeat the stretch 2 times on each side.<\/p>\n","protected":false},"excerpt":{"rendered":"

Stretching is generally very important, and it\u2019s even more important for athletes.\u00a0Today\u2019s stretching is suitable mainly for people with problems […]<\/p>\n","protected":false},"author":12,"featured_media":142677,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[497,409,498],"global-categories":[],"class_list":["post-142668","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-expert","tag-physiotherapist","tag-stretching"],"yoast_head":"\nPhysiotherapist on Cycling: STRETCHING \u2013 CERVICAL SPINE - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"Stretching is generally very important, and it\u2019s even more important for athletes.\u00a0Today\u2019s stretching is suitable mainly for people with problems in the\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/wide\/2016\/09\/12\/physiotherapist-cycling-stretching-cervical-spine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Physiotherapist on Cycling: STRETCHING \u2013 CERVICAL SPINE\" \/>\n<meta property=\"og:description\" content=\"Stretching is generally very important, and it\u2019s even more important for athletes.\u00a0Today\u2019s stretching is suitable mainly for people with problems in the\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/wide\/2016\/09\/12\/physiotherapist-cycling-stretching-cervical-spine\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-12T09:41:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-09-12T09:42:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2016\/09\/4848445_5885478.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tereza Gasperotti\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2016\/09\/12\/physiotherapist-cycling-stretching-cervical-spine\/\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/2016\/09\/12\/physiotherapist-cycling-stretching-cervical-spine\/\",\"name\":\"Physiotherapist on Cycling: STRETCHING \u2013 CERVICAL SPINE - 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