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Most cyclists hunch their upper spine forward and tip their head back.This position chronically stretches and thins back muscles while at the same time shortens the ligaments attaching the base of the head to the neck.


Thankfully most bicycles purchased today put us is a more upright position as opposed to the 'racing bike' style so popular in the 80's and 90's. But riding on the street, or on the trails, can be very rough on the neck and upper back especially if the surface is uneven.  

The truth is many people do not ride because it puts too much pressure on their neck, hands, and shoulders. 

The trapezius muscle and latissimus dorsi often fatigue early leaving the head and neck to be unsupported.

The tiny muscles at the base of the head (spenius captius), attaching the back of the head to the neck, must contract to carry the weight of the head.

This forward position causes the chest to cave in because the pectoralis muscle is tensed. In addition, when the pec muscle is fully engaged it causes the shoulders to round even farther forward creating tension in the shoulder joints.

Every pothole, root or rock is a jarring experience.

There are so many good reasons to cycle.

  • It is a great exercise
  • It is great for the environment
  • No problem finding a parting space
  • Very economical mode of transportation
  • Good family activity
  • Visually more stimulating than in a car



Adjust your handlebars. If they are too low, your weight will be shifted too far forward. Possibly the handlebars are too far away - called the 'reach'. This also puts your weight too far forward. You may have to trade in your handlebars for a set that are closer to your body.

Make sure your seat height is correct. Your leg when fully extended it should be slightly bent. If you notice any knee pain, adjust your seat. If the pain is in the front of your knee, your seat height is probably too low. If your pain is behind the knee, then the seat could be too high.

Stretch your back and neck after the ride. This is as easy as laying flat on the floor. No pillow. Palms up. Taking a few big inhales/exhales allows the back and neck to relax.

Work on strengthening your back muscles. This should include your neck muscles too. The muscles most important are the trapezius, the lats, and the posterior muscles of the neck. Remember: It doesn't make sense to build muscles on a crooked frame, so align your spine prior to increasing muscle strength in the back and neck.


Even elite cyclists experience neck and shoulder pain as a result of prolonged physical positioning. On and off the bike. The way you hold your spine during vigorous, or even leisure physical activity has a tremendous effect on your bones, muscles, tendons, nerves, and joints.

These athletes understand that working to build strong back muscles must begin with an aligned, flexible spine. This includes elongating the entire spine from the back of their head, to their tailbone. It is counter productive to build muscle on a crooked spine, and in this case the spine is crooked in a flexed forward position.

PurePosture was specifically designed to put the thoracic spine in extension. Extension helps to reverse the prolonged flexed position of cycling. This one-of-a-kind device aligns the spine, increases flexibility and solves neck and back pain. It is easy to use, safe and quick. Most of all, it's effective! A must have for cyclists. Check it out today!