Where does it hurt?

Say where it pinches when you ride — then this page shows which structure sits there, what it hangs on, and what is usually worked with at that spot.

And what this page does not say: where your trouble comes from. Nobody can tell that from a distance. This page shows anatomy, it makes no diagnosis — and for pain that stays, ask someone who can look at you.

What sits at that spot

What people commonly work on in this area

These exercises are commonly used for this area — they are not a treatment plan and are not tailored to you. The numbers are reference values to orient yourself by, not instructions. Anything that hurts is a reason to stop, not to push through; and if symptoms stay or come back, show them to someone who can examine you.

• Kneeling hip flexor stretch Mobility · Hip flexors 30 seconds per side

  What for. Stretches the hip flexor — the muscle cycling holds shortened for hours, because trunk and thigh stay at an acute angle throughout.

  How it goes.

  1. Go into a lunge and down onto the back knee, front leg at a right angle.
  2. Push the pelvis forward without arching the lower back — squeeze the glutes and it tilts the right way by itself.
  3. Keep the upper body upright and look for the tension at the front of the back leg's hip.

  What to watch. The most common mistake is arching the lower back: then the lower back stretches instead of the hip flexor, and you barely feel a thing.

  Reference: 30 seconds per side, two to three rounds. Needed: No equipment, Floor or mat.

• Standing hamstring hinge Mobility · Hamstrings 30 seconds per side

  What for. Stretches the hamstrings through the hip rather than through the back — they start at the sit bone and span two joints.

  How it goes.

  1. Stand upright, one leg slightly forward, heel on the floor.
  2. Hinge forward from the hip with a straight back, as if closing a door with your backside.
  3. Only as far as it pulls at the back of the thigh — no further.

  What to watch. A rounded back. Then the stretch moves into the lumbar spine and the hamstrings are left untouched.

  Reference: 30 seconds per side, two to three rounds. Needed: No equipment, Standing.

• Figure-four glute stretch Mobility · Glutes 30 seconds per side

  What for. Stretches the deep glute muscles that keep the pelvis steady while you pedal.

  How it goes.

  1. Lie on your back, both knees bent.
  2. Put one ankle across the other knee — the legs form a figure four.
  3. Grip the lower thigh with both hands and pull it towards your chest.

  What to watch. Keep your head on the floor. Sitting up shortens the distance and loses the stretch.

  Reference: 30 seconds per side, two to three rounds. Needed: No equipment, Floor or mat.

• Cat-cow Mobility · Lower back 10 reps

  What for. Moves the spine through its range segment by segment — the opposite of the one held position on the bike.

  How it goes.

  1. On all fours, hands under the shoulders, knees under the hips.
  2. Breathing in, push the breastbone forward and lift your gaze; breathing out, round the back.
  3. Slowly, in time with your breath, letting the movement travel from bottom to top.

  What to watch. This is about the whole spine, not the neck. Only raising and lowering the head moves exactly one joint.

  Reference: 10 reps, one round is enough, before a ride or as a break. Needed: No equipment, Floor or mat.

Much of this hangs on your riding position — and that can be worked out. Work out my position