Long periods of time on the bike do not allow our hip flexors to fully extend leading to tightness and shortening particularly in the psoas, which can create anterior pelvic tilt, where the pelvis is pulled forward creating an arch in your low back. This combined with weak hamstrings, glutes, and core cause all that tension to collect in the low back leading to pain and potential injury.
This routine is from our new program: the Low Back Injury Prevention Series. This 6 week program (one routine per day), lead by Coach Alisha, offers a variety of mobility movements, stretches and strength exercises to help your supporting muscles function optimally and protect your back.
How can this program help you?
✅ Strengthen your core to support your lower back
✅ Balance the workload by strengthening lower body muscle groups
✅ Lengthen the hip flexors to prevent pelvic tilt
✅ Promote and maintain proper posture on the bike for more efficiency
Equipment:
-- A mat
-- A miniband
ROUTINE
-- Dynamic March with a miniband
-- Hip Circles
-- Standing Quad Stretch
-- Three Point Hamstring
-- Full Plank
-- Bridge
-- Seated Four
-- Chest Stretch
-- Side Neck Stretch
Try the Low Back Injury Prevention Series now and experience the results for yourself! Click here to Join Dynamic Cyclist: new.dynamiccyclist.com/stretc...
Click here to opt-in to our 7-day FREE trial: new.dynamiccyclist.com/offers...
Questions? Comments? Concerns?
Feel free to comment below or message our team at contact@dynamiccyclist.com
14 июл 2024
