On a road bike,
shoulder pain is usually a sign of poor fit, says Craig Denegar, PhD, a
cyclist
and professor of kinesiology at the University of Connecticut, who says
to watch
your on-bike posture and not let your shoulders scrunch or your head
sag. On a
mountain bike, you use your shoulders and related muscles to pull
yourself up
hills. If you start to feel tension, Denegar says, circle your shoulders
back
down, loosen your grip and change your hand position. To boost your
upper body
for better control, try these off-the-bike moves, using 10- to 15-pound
dumbbells. Do three sets of eight to 10 repetitions twice a week on
nonconsecutive days.
Bent-Over Row Stand with feet shoulder-width apart, dumbbells in each hand, arms at sides, palms facing in. Keeping back flat, bend at hips. Press elbows back, squeeze shoulder blades together and lift weights toward ribs. Pause, then lower.
Reverse Fly Stand in the bent position described above, with hands at hips. Lift arms up and out to sides in an arcing motion until arms are parallel to the floor. Pause, then slowly lower.
Shoulder Press Stand with feet hip-width apart, elbows bent, holding dumbbells in front of shoulders, palms facing in. Press dumbbells slightly forward and overhead (you should be able to see your elbows out of the corners of your eyes). As you raise the dumbbells, turn them so your palms face out and you can tap the ends of the weights together
Bent-Over Row Stand with feet shoulder-width apart, dumbbells in each hand, arms at sides, palms facing in. Keeping back flat, bend at hips. Press elbows back, squeeze shoulder blades together and lift weights toward ribs. Pause, then lower.
Reverse Fly Stand in the bent position described above, with hands at hips. Lift arms up and out to sides in an arcing motion until arms are parallel to the floor. Pause, then slowly lower.
Shoulder Press Stand with feet hip-width apart, elbows bent, holding dumbbells in front of shoulders, palms facing in. Press dumbbells slightly forward and overhead (you should be able to see your elbows out of the corners of your eyes). As you raise the dumbbells, turn them so your palms face out and you can tap the ends of the weights together
