Hi I have been having a lot of trouble with extreme shoulder / arm pain with numerous visits to the Chiro / Massage with slow results, which has kept me off the bike for a few weeks.
I have discovered it has been from a combination of being hunched over the computer at work and hunched over the handle bars.
I have noticed an Ad for a posture pole which claims to direct relax these muscles post ride in the May/June Bicycling Australia Magazine. Refer www.posturepole.info
Does anyone have any first hand knowledge or experience with this product and or problem?
No experience with the posture pole sorry. I have a lower back and neck issue which riding sometimes aggrevates. I keep it under control with Pilates and physio sessions courtesy of Stirling Proactive Pilates.....Rachel or Belinda are the best physios there.
Yep - I'm familiar with this. Used to get it on long rides, felt like my right arm was frozen in place. You can substitute a couple of rolled up towells for a posture pole and lie along it so it aligns with your spine. If you place your arms out to the side it will start to open up the front of the shoulders. You might want to look at a physio and get some stretches as well - that's what seemed to help me alot.
Also, you might want to check out foam rollers. These can be used similar to a posture pole (I think - not having used a posture pole I'm no expert) and have the added bonus of allowing you to work on other sore muscles like ITB's and glutes. Best bet though is to talk to a professional, though it seems you're already doing that :)
+1 for foam rollers. They're amazing!
Have either of you you tried Thera-Roll for your ITBs and quads? One is on it's way to me.. I'm actually frightened!
Also Paul, to complement chiro/physio etc, perhaps get a nice deep tissue massage just to release fascia in your back and arms? Mmm, painful...
The Chiro gave me a pretty deep massage which hurt like hell even when it was fully warmed up, probably not a deep tissue though
Agree with Martin, I also do Pilates and its great, also check your bike set up.
Too much weight over the bars will do that and or wrong action like pushing down on pedals rather than pulling up etc.
You can also change the handle bar height to a less aero/agressive one and sit more upright.
Stretch before and after will help immensely.
Bike set up would be 1st thing to check, after that stretch and definately Pilates, its great.
for a good Chiro, go see Vitality Health and Well being centre at burnside
Or try Steven Boord on Kensington road, he is a Cibo team cyclist also and a nutritionist and chiro.
+1 for the ergonomics of one's workstation. But another issue is holding the same position for too long. I had back and arm pain problems at work in the mid 1990's, and the advice from the treating doctor and physotherapist was to change my position often. Process one item, get up, file the paperwork, get the next one, process it etc. Even though I was up and down like a yo-yo, at the end of the day, I was actually a little more productive than I had been before. (I had forewarned my colleages of what I was doing, and why.) And stretching and relaxing the cramped, spasm-affected muscles in my back, as Tim describes for the foam rollers, or Virgina describes for a couple of rolled-up towels, is certainly effective for me..