This exercise will relax the muscles of the shoulders and upper back. Don't be alarmed by a few pops and cracks, but the movements should not be painful. You should feel some tension between the shoulder blades since you're strengthening this area and opening up your upper back. Complete 30 repetitions.
Posture Exercise #2: Upper Spinal Floor Twist
Lie on your side in the fetal position with our lower body at a 90-degree angle. Your knees should be directly out from the hips, and the hips should be aligned beneath the shoulders. Stretch your arms out in front of you with your hands stacked and palms touching. Lift the upper arm and reach behind your body, rotating your spine and head in one movement. Follow your hand with your eyes and try to lay your ear on the floor.
Make sure to keep the hand and shoulder aligned. Keep your knees stacked and pelvis level when doing the twist. The rotation should only take place in the upper body. Flex your feet up and hold your knees with your other hand to help you maintain the correct position.
This exercise opens the front of the shoulder and chest, and extends the upper back. Focus on deep diaphragm breathing in this position. With each exhale try to increase the rotation. Hold for 1 minute on each side.
Posture Exercise #3: Static Extension Position
Position yourself on your hands and knees. Keep your hips aligned above your knees and your shoulders above your wrists. Take a small step 4 to 6 inches forward with your hands. Bring your shoulders back so that they are directly over your wrists. Allow the hips to move in front of the knees. Sway your back and drop your head. Roll your pelvis forward and down to create an arch in your lower back. Collapse the shoulder blades together so that they're touching, if possible. Keep your elbows straight but not locked.
This exercise puts you in the reverse position of your bike with your upper and lower back in extension. The forward head position will allow the muscles at the back of the neck to lengthen and release. Hold this position for 1 to 3 minutes.Search for a cycling event.