Hand numbness while cycling can often feel like a frustrating and elusive puzzle.While many try to rectify the issue with adjustments like gloves, bar tape, handlebar width, or bike fit, a frequent culprit often gets overlooked: the neck.
In the age of ‘tech neck,’ where countless hours are spent hunched over devices, our neck muscles become imbalanced. "To put it simply, the muscles at the front of the neck, responsible for flexing the neck, become stretched. In contrast,the muscles at the back,responsible for extending the neck,become tight" explains Joe Yoon,C.P.T.,L.M.T., author of Better stretching.
These muscular imbalances in the neck, especially the tight scalene muscles running vertically along the side of the neck, can put pressure on the brachial plexus, a network of nerves that extend down your arm."Tightness or knots in these muscles can compress those nerves and lead to numbness or tingling in your fingertips," explains Natacha Vidal, L.M.T., CEO of Phila Massages. "Using massage, self-massage, and stretching to release these trigger points can help alleviate pressure on those nerves and perhaps relieve numbness or tingling."
A three-pronged approach to correcting neck posture can definitely help. Stretching, self-massage techniques, and strengthening the deep neck flexor muscles, can often offer the best results.
Here are three exercises to target the neck muscles:
1. Scalene Stretch:
- sit tall in a chair with good posture.
- Place your right fingertips at the side of your head.
- Looking upward, gently guide your neck to the right, as if dropping the right ear toward the shoulder. Feel a stretch on the left side.
Hold for 20-30 seconds before repeating on the other side.
2. Scalene Trigger Point Release:
Find your scalenes by tilting your head to the side while looking up. Feel for protrusions along the side of your neck.
- Slowly move your fingers along the muscle, searching for tender spots. When you find one, use a massage ball or pressure from your fingers to press into the area.
- Maintain this pressure for 20-30 seconds, then move onto the other side.
3. Deep Neck Flexor Hold:
lie face up with knees bent. Relax your neck and tuck your chin to create a double chin. Press the back of your neck into the floor.
Gently press your head and neck further into the floor, feeling the deep muscles along the sides of your windpipe engage.
- Hold for 30 seconds. Repeat for 5 sets.
By addressing these underlying causes, you can break free from hand numbness and experience more agreeable, enjoyable rides.
What specific exercises can cyclists do to improve neck health and prevent hand numbness?
Interview with Neck Health Expert on Alleviating Hand Numbness While Cycling
Editor: Welcome, Joe Yoon, C.P.T., L.M.T., author of Better Stretching. Today, we’re diving into a topic that many cyclists face but often overlook—hand numbness during rides. Can you shed some light on how neck posture plays a crucial role in this issue?
Joe Yoon: Absolutely! Hand numbness while cycling can be incredibly frustrating, and many cyclists are quick to blame their handlebars, gloves, or bike fit. Though, the neck is frequently enough the overlooked culprit. In today’s digital age, moast of us suffer from what’s called “tech neck,” which leads to muscular imbalances. The front neck muscles get overstretched while the back ones tighten, putting pressure on nerves that can cause numbness in the hands.
Editor: That makes a lot of sense. Can you explain how these neck imbalances directly affect the brachial plexus and, consequently, our hands?
Joe Yoon: Of course! The brachial plexus is a network of nerves that extends down our arms. When the scalene muscles, located on the sides of our neck, become tight due to poor posture, they can compress these nerves. This tension leads to the numbness or tingling sensations many cyclists experience in their fingertips. Natacha Vidal, L.M.T., explains this very well in her discussions on muscle tightness and trigger points.
Editor: So, what steps can cyclists take to correct this issue? Are there specific exercises or techniques you recommend?
Joe Yoon: Definitely! I advocate a three-pronged approach: stretching, self-massage techniques, and strengthening the deep neck flexor muscles. Here are three effective exercises that can target neck muscles and alleviate numbness:
- Scalene Stretch:
– Sit tall in a chair with good posture.
– Use yoru right fingertips to gently guide your head to the right while looking upward.
– Hold for 20-30 seconds, then repeat on the other side.
- Scalene Trigger Point release:
– Tilt your head to the side while looking up to identify tender spots along your scalenes.
- Apply pressure using your fingers or a massage ball on these points for about 20-30 seconds.
- Deep Neck Flexor Hold:
- Lie face up with knees bent, tuck your chin to create a double chin, and press the back of your neck into the floor.
– Maintain this position for 30 seconds and aim for 5 sets.
Editor: Those exercises sound accessible and effective.What advice can you impart to cyclists who may not realize the importance of neck health?
Joe yoon: It’s all about awareness! Many cyclists tend to focus solely on their equipment and fit, but addressing neck posture can have a monumental impact. Incorporating regular stretching and self-massage can prevent discomfort and allow for a more enjoyable ride. I recommend incorporating these exercises into your routine, especially if you spend long hours hunched over screens.
Editor: Lastly, can you share any insights on the broader implications of neglecting neck health not just for cyclists but for physically active individuals in general?
Joe Yoon: Certainly.Neglecting neck health can lead to chronic pain and other issues down the line, affecting not just cycling but other activities too.Weather you’re a runner, a gym-goer, or someone who spends long hours at a desk, maintaining good neck posture is crucial for overall well-being. regularly practicing these stretches and being mindful of your posture can improve your quality of life substantially.
Editor: Thank you, Joe, for sharing such valuable insights on the relationship between neck health and hand numbness while cycling. Your practical advice will undoubtedly help many readers to enjoy their rides more comfortably.
Joe Yoon: thank you for having me! It’s vital to spread awareness about this often-overlooked issue.Happy cycling!