Both cycling and sitting, whether at a desk or in a car, can lead to rounded shoulder posture and an unbalanced pelvis, which can leave us vulnerable to injuries.
Good posture is important not only to decrease your chance of injury, but also because it will increase your efficiency.
Efficiency = more speed using less energy.
This means you will be able to ride for longer, ride faster and be more comfortable while on the bike. Strong posture muscles also allow you to use more muscle groups for increased power and improved balance.
So how can you improve your cycling posture? Here's 3 ways...
1. Get A Proper Bike Fit
To maintain proper posture everything has to be in the right spot. If you’re not sure your bike is the right fit, or isn’t adjusted to you, then it’s worth looking into having a professional bike fit.
2. Stretch & Mobilize
It is important to have a healthy range of motion and flexibility to move efficiently. Stretching can aid in aligning the thick and thin muscles back into their ordered state after movement, as well as remove the lactic acid buildup that causes soreness. Regular stretching will also increase your flexibility, making that aerodynamic position more attainable.
3. Strength Train
The abdominal and gluteal muscles are inhibited while cycling and are therefore the muscles that benefit most from strength training. Because the core needs to be engaged to stabilize your spine and the movement of your legs, strengthening it off the bike is important to maintain proper posture on the bike.
Today we will focus on the last 2 points. This 15 minute routine is from our 2-week Posture Correction series. This program was designed to help you improve your day-to-day posture as well as help with your technique and training on the bike by focusing on strengthening and stretching opposing muscles.
Equipment:
-- Miniband
-- Foam Roller
Exercises:
-- Dynamic Y Raise with a miniband
-- Standing Chest Stretch
-- Bear Step
-- Downward Dog Sequence
-- Prone Head Lift
-- Table Top Rotation
-- Runner's Lunge
-- Prone External Rotation
-- Dynamic Pigeon Stretch
-- Roll Quads
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Questions? Comments? Concerns?
Feel free to comment below or message our team at contact@dynamiccyclist.com
14 июл 2024
