Stiff Neck Bike Set Up Fundamemtals

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Got a tight neck watch this video and shout out to today’s sponsor get f with Natasha on only friends all right so we have a Canon here we got a 56 CM bike which is my size I can ride between I’m 6′ 183 cm of ride between a 54 and a 58

Even at 60 and some frames but I have a bit of a bit of a tight neck and so what I love about these old school bikes is you can really customize the fit in now I learned this trick from Steve hog you don’t know Steve hog here is the goat of

Bik fit and pretty much everyone on YouTube today who’s got a bike Fit channel or bik fit clout is coming from Steve Hall cuz he’s Steve’s has got some very logical things when it comes to bike fit so have a deep dive and steep hog and those of things so this seat is

Slammed all the way forward which is what I like when I’ve got a lot of you know Mobility Etc but also it loads up a lot of my body and it’s going to it’s got basically it loads you up in the front which is good for putting some

Power out but it’s very quadricep dominant and it loads lot of weight in the upper body so by putting the seat back my hands will be lighter and I’ll have less stress going through my upper body through my neck from my you know upper cross syndrome Etc so we’re going

To change the seat angle stand it right back and then we’ll be good to go won’t be my usual setup but if you got a tight neck it really really helps so of often people with a tight neck they’re thinking put the bars up put the bars up

But having the bars up can be good but you’re still too much weight going forward okay so you’ve got the bars closer now you’re even almost getting more pain CU you’re you’re pushing more weight cuz you’re trying to push yourself up to be a bit away from the

Bar so it’s put the seat back and then go from there how far back all the way back all the way back it will unload the weight on the back on the back there and if it’s still too long if you’re really overreaching you can shorten that stem

Up okay so these bikes are really really easy to adjust to come over here and I’ll show you what I mean cuz this is around 272 27.2 post so if you want a full slam forward setup you can have that if you want slam back setup you can

Have that too so we’re just going to loosen that a lot of people don’t know how to do this it’s uh it’s very simple put your bolt in there Allen key in there and make sure you put it in there dead straight using some really basic

Allen keys today we’re here in Sydney I use I low the dose of steroids some not as strong so here we go I was about to say I need to do some uh some more trend for the seat post adjustment I think I think it should be enough 50 Mig of

Trend is going to be enough for this one and then we’re going to undo this little b here I love I love being able to adjust things you know and attach if you can show us the level of that saddle can you see the level from there yeah so I

Have a settle sort of flat but maybe a two degre down then we’re just going to boom tap him right back like that Francesco mosa style and that it’s going to put all my weight over that rear wheel it’s going to put more of my weight over the rear wheel rather and it

Will make the front end a lot lighter and that will take the load off my neck my upper body and we are happy days so if you do have tight neck this is a simple hack that will alleviate that and uh obviously need rest your body if you

Need to but yeah but if you’re if you don’t have pain and then you have pain on your bike then it’s something with the bike so get a bike fit Steve hog one of Steve Hogs protees Neil Stanbery in Brisbane there also uh he’s you great

Guy in the in the bike fit World hear good things about him never met him but uh I don’t think I’ve met him I called a [ __ ] the other day but Neil s he just explains things really well but yeah definitely Steve hog influenced for a

Good thing and there we go so saddle’s level maybe 3° down sit on the bike here and yeah that’s hands are straight away lighter another thing as well is when when I’m riding along I can take my hands off the bars like that and I don’t

I don’t face planting the St if when my seats fully slam and a super St SE angle and take my hands off the bars you’re going to go forward that means you’re using a lot of core upper body to keep yourself upright so bu back here boom engage your glutes more engage your

Hamstrings more I’m using midot CLE today we’re using mx91 big BW Persians but this feels good this feels like yeah very relaxed and uh we’re going to [ __ ] around Sydney fastest way to get around on the bicycle I’ve got this canal CAD 7 how was it 300 bucks or something bik so cheap

Now so hopefully that gave you some tips here also you want to do a lot of work off the bike uh Natasha we do a few stretching videos on various platforms and that’s very very good CU it’s one thing to change your bike setup but you also want to develop flexibility in the

Body and suppleness suppleness in your lower back suppl in your neck your thoracic region cervical Lumber having a Supple body is going to be beneficial in many areas in life if you know you know so do your best every day to be aware of your posture in bed on the bike running

Behind the computer on your phone especially Google up tech neck