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Biker Musts

A man using a pendulum neck machine

The two must exercises for serious bikers are neck extension and protrusion.  Neck and back pain are extremely common in cyclists, occurring in up to 60% of serious riders. Extended sessions of cycling require neck extension posture. The neck extensors and traps are active for hours and as fatigue sets in the suboccipitals are stressed as the participant needs to keep the head and eyes up to remain safely on the road.

Neck training for bikers

Both full-length neck extension and protrusion are necessary. With the head extended the upper cervical segments are positioned in the extension portion of their total range, but only protrusion takes Occ-C1 and C1-C2 to their end-range of extension.

Add protrusion to the 4-Way or 5-Way Neck and ‘add’ comfort to your bike ride.

Protusion on the Pendulum Neck machine
Protrusion on the Pendulum 4-Way Neck Machine


Getting Ahead of Extension

The tricep brachii is a single muscular unit with three distinct heads: the medial, the lateral and long heads. It functions as a powerful extensor of the upper extremity. Each head has a different fatigue rate and each head becomes...

Livonia Franklin High School
2024 CSCCa

A morning workout on the Pendulum Rack System at the College Strength and Conditioning Show in Fort Worth, Texas. The strength coaches are Staying Strong. The Pendulum Rack System