Well, my problem is more structural than I thought. I went to the doc and had a first appointment with a PT. It looks like I may have an aggravated old rotator cuff injury. I have a bit of C6 disk herniation in my spine (certain motions can cause my index finger and thumb on my left side to tingle). And I have a general lack of core fitness. All these combine to cause my muscles to spasm.

I have dropped the more strenuous exercises I had been trying (plank, pushups, etc) for some very light core exercises from the PT , as well as a couple of cervical spine and one rotator cuff exercises. Next week I go in for more treatment and assignments. Conservative treatment will probably work if I am religious about it and I am feeling really religious right now.

The PT recommends moving to a drop bar bike from my flat bar Cannondale Quick to get more hand positions and in the interim putting bar ends on the bike.

I am giving serious consideration to buying a recumbent trike (I'm too short for two wheeled recumbents) as my riding is more limited than I want it to be. But when I start shopping I end up wanting trikes that cost $4000-5000 not $1000-$2000.

Frustrating.