Cyclist's Posture Fix
Reverse the thoracic kyphosis, hip flexor tightness, and forward head posture cycling creates.
Road cyclists develop some of the worst postural patterns of any athlete. Hours in hip flexion with the spine rounded forward and the neck craned up, the structural opposite of good alignment. Off the bike, cyclists carry this position everywhere. This 20-video program specifically targets the four structures cycling degrades: hip flexors, thoracic extension, pec minor, and cervical alignment.
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Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~19 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 13 to 19 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 5 exercises, about 13 minutes. Weeks 5-8: 7 exercises, about 19 minutes. 5 new exercises come in, 3 drop off. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 13 minutes. Focus on learning good form.
Weeks 1-4
5 exercises
about 13 min
Do these 5 exercises each session, about 13 minutes. Focus on learning good form.
Weeks 1-4
5 exercises
about 13 min
Your routine each session
- 1Thoracic Extension (Foam Roller)
- 2Cervical Retraction
- 3Hip Flexor Lunge Stretch
- 4Doorway Chest Stretch
- 5Prone Cobra
Short on time? Do just Thoracic Extension (Foam Roller), Cervical Retraction, Doorway Chest Stretch, Prone Cobra (about 8 min).
Phase 2ProgressionDo these 7 exercises each session, about 19 minutes. 5 new exercises come in, and 3 you have already learned drop off your list.
Weeks 5-8
7 exercises
about 19 min
Do these 7 exercises each session, about 19 minutes. 5 new exercises come in, and 3 you have already learned drop off your list.
Weeks 5-8
7 exercises
about 19 min
Your routine each session
- 1Cervical Retraction
- 2Prone Cobra
- 3Wall Angels New
- 4Pec Minor Stretch New
- 5Supine Hip Flexor Release New
- 6Static Back New
- 7Scapular Retraction and Depression New
No longer in your routine: Thoracic Extension (Foam Roller), Hip Flexor Lunge Stretch, Doorway Chest Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just Cervical Retraction, Prone Cobra, Wall Angels, Scapular Retraction and Depression (about 7 min).
Do any of these sound familiar?
- Rounded shoulders and forward head that persist off the bike
- Lower back pain or tightness during and after rides
- Tight hip flexors that limit hip extension when standing
- Neck pain and stiffness from riding position
- Numbness in hands during long rides
- IT band tightness or knee pain
Why this happens
The root causes behind cyclist's posture fix.
- Hip flexors adapted to bike fit length, creating chronic anterior pelvic tilt off the bike
- Thoracic spine progressively locked into kyphosis from hours in riding position
- Pec minor and subscapularis shortened from reaching forward to bars
- Cervical spine chronically compressed from extension-while-flexed riding position
Why this works
Mike rode road bikes seriously and has the cyclist hunch in his own history. He understands that the hip flexors adapt to the exact length your bike fit requires, and that off the bike, that becomes your resting length. This program reverses those adaptations using this corrective method, restoring thoracic extension, opening the chest, releasing the hip flexors, and decompressing the cervical spine.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
8 more videos included with purchase.
Unlock all 10 exercises
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Unlock all exercises, $97Frequently asked questions
Is this better done before or after a ride?
After is ideal, when the body is warm and the structures you're trying to lengthen are most receptive. The static back positions are particularly effective when hip flexors are freshly fatigued.
I have a bike fit. Why do I still have problems?
A bike fit optimizes your position on that bike. It doesn't undo 10 years of structural adaptation to riding. Posture work makes your fit more effective.
How long until I notice improvement off the bike?
Most cyclists notice improved standing posture within 2–3 weeks. Lower back pain typically improves within 4–6 weeks of consistent daily work.
Will this make me faster?
Better thoracic extension improves breathing capacity. Better glute activation means more power output. And better hip mobility means your pedal stroke is more complete. So, yes.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 10 corrective exercise videos
- Mike explains the cycling biomechanics behind each movement
- Full demonstration with form cues
- Lifetime access on any device
- No equipment needed
- 30-day money-back guarantee
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