Nick Clayton MS, MBA, CSCS, owner NJCFIT Solutions
A common problem among cyclists’ is their hands going numb during long rides. The cause? Tightness and a lack of core and scapular stability. Simply put, road bike positioning is hard on the body and puts you into a forward (aka kyphotic) posture.
What is Kyphosis?
Kyphosis is a term used to describe an exaggerated forward curve in the upper back (thoracic spine). This can cause headaches and breathing issues, and as it relates to this article, numbness in the hands. This is typically due to long periods of time sitting with your shoulders slumped forward, as in riding a road bike or sitting in front of a computer.
How do I stop my hands from going numb?
- Chop off your hands; stumps don’t go numb.
- Make sure your bike is set up properly. Try also using extra padding and raising your handlebars. Keep you weight back in the saddle when riding.
- The best option is to directly address the problem — tightness in the chest, hip flexors, and hamstrings and weakness in the deep core muscles and scapular stabilizers.
Step-by-Step Solution
- Before and after riding, stretch your hip flexors, and foam roll your hamstrings and pec minor. To stretch your pec minor on a foam roll, lie lengthwise; face up, on the foam roll with your palms up and knuckles on the floor next to your hips. Pull your shoulder blades back and down and slowly slide your arms up towards your head, keeping your elbows and knuckles on the floor. Stop when you feel a deep stretch in the front of your shoulder. Hold for 60 seconds.
- To strengthen your scapular stabilizers, or the muscles that keep your shoulders blades in correct anatomical position, lie face down on the floor. With your arms extended straight out, pull your shoulder blades back and down and peel your chest off the floor. It is important not to extend (i.e. lift) from the low back. Instead, make sure the lift comes from the area between and just below the shoulder blades. Perform 3 sets of 10 reps, holding each rep at the top for 5 seconds.
Other Thoughts
- Posture counts, 24 hours of the day. Make sure that while you are driving, working, etc you are sitting in an ergonomically efficient position.
- Reduce or eliminate chest and crunching exercises. Instead, opt for pulling exercises and core stability exercises, such as planks and bridges.
- Make sure you take care of your body. Training hard without caring for your body will lead it to breakdown. Get a good sports massage therapist, take a yoga class, or hire an educated and highly skilled personal trainer.
- Make stretching your neck; specifically your upper traps, scalenes, and levator scapula part of your daily routine.
Do you have questions for the trainer? Then send them to us and we’ll post Nick’s answer!
Nick is the owner NJCFIT Solutions and is an avid off-road triathlete. Contact him with your injury prevention and run specific strength training questions at [email protected] — put Wheelbrothers in the subject line.
