If you feel tight or achey in your upper back, this is for you. Those who deal with this particular issue know what I’m talking about—that tight achiness in between your shoulder blades. If this tightness and companion pain are exacerbated by lots of computer time or time spent looking down at a phone, you need this stretch on a regular rotation in your mobility routine.

But you don’t need to wait until you’re doing a dedicated mobility routine to fit this move in. I usually do this stretch at my desk at least once a day, and remember to do so with a scheduled alert. That makes it super easy to stay consistent. Plus, if I don’t do this move daily my back will let me know.

If stretching regularly is something you struggle with the way some folks have a hard time eating enough veggies, try doing just this one stretch at some point during your day. Once that becomes a habit, you might find yourself adding on two or three more stretches, and before you know it, you’re stretching as regularly as you brush your teeth.

I recommend performing this move daily—seriously—to anyone who will listen because it’s beneficial for pretty much anyone, but especially for anyone who rides and works in front of a computer. This is, of course, barring any injuries and having clearance from a doctor, if necessary.

Here’s how to do one of the most beneficial stretches for cyclists. Future you and your back thank you in advance!

Seated Eagle Arms Dynamic Stretch

1. Start kneeling, hips resting on heels.
2. Lift both elbows up until they are a little below shoulder height.
3. Wrap right arm under left arm until palms touch. Relax shoulders. This is the starting position.
4. Arch the upper back and lift elbows up toward the ceiling, feeling the stretch across the entire upper back.
5. Slowly bring elbows down toward the chest and round upper spine and drop head, relaxing the neck.
6. Repeat for 5-10 reps.
7. Switch arms so the left arm is under the right arm.
8. Repeat for 5-10 reps.

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