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

Upper back

Rhomboids

The rhomboids run from the spinous processes to the inner edge of the shoulder blade and hold it against the ribcage. On the bike they carry part of whatever goes through the arms onto the bar.

Related to: Trapezius (upper fibres), Erector spinae, Deltoid. 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.
Chest stretch in a doorway Mobility · Shoulders 30 seconds per side
What for. Opens the chest muscles, which shorten over hours in the riding position — and which have a hand in the shoulders falling forward.

How it goes.
1. Stand in a doorway, forearm on the frame, elbow at about shoulder height.
2. Take a small step forward and slowly turn your upper body away.
3. Look for the tension at the front of the chest, not in the shoulder.
What to watch. If it pulls at the front of the shoulder joint instead of the chest, the elbow is too high.

Reference: 30 seconds per side, two to three rounds. Needed: Doorway, Standing.
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