As active as cyclists are compared to desk jockeys, there’s one major thing the two have in common: Both are highly likely to suffer from neck pain thanks to the amount of time they spend hunched over. Up to 85 percent of cyclists deal with non-traumatic injuries from their time on the bike, and the neck is one of the most common sites of pain, according to a review of relevant studies published in the journal Sports Medicine.

Here’s the thing, though: Just because you feel pain in your neck area doesn’t mean you did something to mess up your neck. “In cyclists and triathletes, neck pain and shoulder pain is often associated with an extremely weak core and weak mid- and lower trapezius muscles,” explains Menachem Brodie, a certified strength and conditioning expert and USA Cycling- and USA Triathlon-certified coach. “So while we think the problem area is the neck, it's actually the pectoralis major and minor, as well as the latissimus dorsi muscles getting short and tight, along with weak mid-back muscles and a loss of thoracic mobility around the spine and rib cage.”

Considering how many hours cyclists spend sitting in a fixed, bent-over position, it’s no surprise that the body starts to adapt—and not necessarily in a good way. In this case, “many muscles in the body—like the trapezius, paraspinal muscles, and deep abdominal musculature (including the pelvic floor)—are put into positions on the bike for long periods of time that don’t allow the muscles to work as intended or designed,” Brodie says. Not great, right? That’s why strength and mobility training is so important in building those muscles up and getting them to fire independently.

How to use this list: Brodie recommends incorporating the muscle-activating moves below, demonstrated by Charlee Atkins, master instructor at SoulCycle in New York City, into your regular workout routine five to six times a week. You will need a foam roller and access to a table or door. An exercise mat is optional.

Obviously, you shouldn’t skip things like squats, lunges, leg press, hamstring curls, and planks, but Brodie says the moves below are equally—if not more—important in significantly improve power output because they balance the body and make it possible for that higher power output.

Please note: The neck is a tricky area. If you’ve suffered a crash or are experiencing chronic pain, it’s best to see a medical professional for a proper diagnosis before starting any exercise routine. The stretches and exercises below are intended to increase mobility and ease soreness if you feel tight after riding and to prevent injury.