3 years ago I virtually stopped riding due to upper back pain which then would propagate into neck agony so bad at the end of a ride I could not lift up my head. It crept up on me. First on my TT bike, then road bike and lastly on mtb bike. I saw several different physios and bike fitters. I am now near fully recovered. Here is what I learnt..
– when you wife mentions to you that you have a “hump” developing on your shoulders, don’t get hissy and ignore them. She is probably right and don’t delay
– bike fit can be used as a temporary measure to relieve symptoms such as using a shorter stem etc, but it is not the solution long term
– bad posture during work time creeps up on your muscles over the years leading to poor range of movement and complete incapability to trigger. I had not noticed that I could not touch my hand above my head even though I was race fit and work outside
– jumping into “the next super exercise” such as pull ups or the video above just does not sort the issue out and typically causes more problems as you do not understand the real issue
– fixing muscles when they get into this bad state takes a long time. It took 8 months of the tiniest/easiest exercises
– bad posture and muscle degradation can be fixed. My hump is gone, I can TT and road in aggressive positions again
Go see a physio and keep looking until you find someone who understands the problem.
Good luck 🙂