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IT'S A REST DAY: Another good resistance exercise to help you avoid neck and shoulder pain on long rides is the shoulder shrug. You can do this with a light barbell but full paint cans work as well. Stand upright, holding the paint cans with straight arms so they hang down at your sides. Relax your shoulders so they drop down about 2 inches, then slowly raise your shoulders toward your ears. Hold a second, then lower slowly. Don't bend your elbows. Build up to three sets of ten to fifteen repetitions.
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Shopping:
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