Duration: 13 minutes
Hours in a riding position leave most cyclists rounded forward through the upper back, tight at the front of the hips, and craning the neck up to see the road. Over time that shows up as neck ache, a stiff mid-back and cranky hip flexors.
This is a lighter, mobility-focused routine that reverses each of those: thread-the-needle restores rotation to a stiff thoracic spine, the LYTW strengthens the mid-back muscles that hold you upright, the kneeling hip-flexor stretch opens what sitting shortens, and the neck retraction re-trains the deep neck muscles to undo the forward-head, chin-up posture.
Keep everything slow and controlled. This is about position and control, not load.