Upper back

What are they?

The upper and middle back is known as the thoracic spine region. This area consists of 12 vertebrae, which attach to the rib cage and a number of muscles. The trapezius is the largest of the upper back muscles. The upper back also consists of muscles within the shoulder girdle, which attach to the scapula (shoulder blade) and the back of the thoracic rib cage. The thoracic spine region is typically very stable as it encases the vital internal organs and enables us to stand upright. Therefore, the thoracic spine has a limited range of movement.

Thoracic spine mobility exercises are recommended both before and after long rides

How do they work?

Cycling posture usually involves the upper back being in a flexed position with the shoulders rolled forwards – this posture is often replicated in everyday activities, such as sitting at a desk.

What goes wrong?

Over time this posture causes the upper back to become stiff, painful and weak – causing tightness or pain in the upper chest, shoulders and neck.

How to fix it

Thoracic spine mobility exercises are recommended both before and after long rides. Also, break up any prolonged periods of sitting with mobility exercises or simply by stretching your hands above and behind your head. Strengthening exercises of the posterior shoulders and supporting upper back muscles, such as dumbbell rows, should be performed at least twice per week.