Help! I can’t keep my shoulders back! Part 1

Help! I can’t keep my shoulders back!

Friends, this is a personal one for me. It’s one of my biggest challenges with my riding position.

If you’re like most modern humans, you spend too much time sitting and too much time typing away at a computer or hunched over your smartphone. That means getting your shoulders back can be extremely difficult - because you just don’t have the range of motion to get into that position.

Not to worry! There are things we can do to help!

Try these three exercises this week to improve your mobility and keep an eye out for PART 2 for some exercises to strengthen the muscles that hold you in the correct position while you’re riding.

Exercise 1: Pec Stretch in Doorway

This is a great stretch for opening up the front of the chest. Try 30 second to 2 minute holds, 3-4 times on each side.

Exercise 2: Thoracic Extension over Foam Roller

If you don’t have a foam roller, try rolling up a beach towel or blanket.

You can move the foam roller up and down your back until you find the spot that feels best to you.

Try 10-20 repetitions with a 5 second hold.

Exercise 3: Open Book

I’ve shown you two different options here. The top photo shows an “easier” option and the bottom photo shows the more challenging variation.

Try 10 repetitions with a 10 second hold on each side.