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A 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 two 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 10 to 15 repetitions.
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