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

Neck

Splenius

Four layers lie on top of one another in the neck. They hold the head against gravity — and the flatter your back is on the bike, the further the head has to tip back to do it.

Related to: Semispinalis, Levator scapulae, Trapezius (upper fibres), Sternocleidomastoid. This paragraph says where something sits and what it attaches to — and expressly not where symptoms come from.

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.

Thoracic rotation on all fours Mobility · Thoracic spine 10 reps per side
What for. Brings rotation into the thoracic spine. It needs that, so the neck does not have to take it over.

How it goes.
1. On all fours, one hand behind your head.
2. First curl the elbow down towards the floor, then open it wide upwards, letting your eyes follow it.
3. Keep the hips still — the rotation comes from the ribcage.
What to watch. The pelvis turning along. Then the lumbar spine rotates, and it is not built for that.

Reference: 10 reps per side, one round is enough, before a ride or as a break. Needed: No equipment, Floor or mat.
Thoracic extension over a roller Mobility · Thoracic spine 10 reps
What for. Extends the thoracic spine against the rounding it takes on while riding.

How it goes.
1. Put the roller crosswise under the thoracic spine, feet planted.
2. Hands behind your head, elbows open.
3. Slowly extend back over the roller, then curl up again and move the roller along a little.
What to watch. Do not extend in the lumbar region. The roller belongs between the shoulder blades and the lower ribs, no lower.

Reference: 10 reps, one round is enough, before a ride or as a break. Needed: Foam roller, Floor or mat.
Scapular retraction Strength · Shoulders 15 reps
What for. Strengthens the muscles between the shoulder blades — the ones that carry whatever goes through the arms onto the bar.

How it goes.
1. Sit or stand upright, arms relaxed.
2. Draw the shoulder blades back and down, as if holding a coin between them.
3. Hold briefly, release slowly.
What to watch. Shrugging is the opposite. The movement goes back and DOWN.

Reference: 15 reps, two to three rounds. Needed: No equipment, Standing.

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