Stretches for Cyclists, Runners, Walkers - Mobility & Flexibility Routine 20 mins

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Use this sequence of moves to stretch out the areas of your body that are placed under demand when cycling. Of course, you can add these stretches to compliment any other sports activities or workouts or at any other time you need a short stretching routine. Keep your body mobile, flexible and happy! :)
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Pilates & Yoga with Katja recommends that you consult with a physician before starting a new exercise program and follow their safety recommendations. Please listen to your body and stop if you experience any sharp or shooting pain. When participating in any exercise or exercise program, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this site, you understand and agree that Pilates & Yoga with Katja has no liability to you for any injury or loss you may suffer in connection with any content posted on this site.

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Опубликовано:

30 апр 2021

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Комментарии : 97

@debbierock8769 2 года назад

Great little stretch. I play golf and have a bit of sciatica at the moment so very useful. Would love a longer stretch sequence. Thank you Katja 🙏

@PilatesYogawithKatja 2 года назад

There is a slightly longer stretch sequence coming this Friday, Debbie 😊🙏🏼

@jamiemumber4079 Год назад

I just had to take a minute to tell you - you are such a huge gift in my life! I've had this one saved for a long while and finally got to it today, thinking it would be all about my hips. I was thrilled that you also reached that spot behind my shoulder blades that always hurts!! I'll be coming back to this one often, especially now that I'm taking up kayaking! Time and time again you bless my body and mind with your gentle and effective exercises and calm demeanor. Thank you Katja ❤

@PilatesYogawithKatja 9 месяцев назад

Thank you for your lovely message, I appreciate your kind words! 🙏😊🙏

@williamharrysison8288 6 месяцев назад

Everyday i do this thank you so much for this! Hopefully theres one for triathletes thanks!

@PilatesYogawithKatja 5 месяцев назад

Great to hear you find this routine helpful. Thank you for being here with me! 🙏😊🙏

@einatthau569 3 года назад

Thank you dear Katja ! This was amazing!!! Love from Israel !!

@PilatesYogawithKatja 3 года назад

🙏😊🙏

@2008ana Год назад

I come back to this video every time I feel stiff after cycling, thanks!

@veroniquepoletis9425 2 месяца назад

Me too!

@Fridakm 5 месяцев назад

this moves are amazing. practicing with you always makes me feel great in the whole day 🥰

@PilatesYogawithKatja 5 месяцев назад

🙏😘🥰🙏

@rosariosarabia6207 3 года назад

Thank you Katja for your sweet and effective way of taking care of us.

@PilatesYogawithKatja 3 года назад

Thank you for all your support, Rosario! 😘🙏😊

@sabvalentini9709 3 года назад

Thank you Katja for this nice routine 🙏

@PilatesYogawithKatja 3 года назад

😘🙏😊🙏

@susiewilson9609 2 года назад

I’m so tight at the moment I NEED to do one of your videos daily. This one is so good for my hip flexors, hamstrings & glutes. You’re my saviour! Thanks as always Katja. Susie x

@PilatesYogawithKatja 2 года назад

Thank you for stretching with me, Susie! Watch out, this Friday a new mobility / flexibility class is coming 🥰😊🙏🏼

@susiewilson9609 2 года назад

Perfect! In time for the weekend ☺️ Thanks so much xx

@chrisachristakakou6372 3 года назад

This class makes my day, excellent!!!😘😘😘😘😘

@PilatesYogawithKatja 3 года назад

sending you lots of love, Chrisa! 🙏😊🙏

@erdi8851 2 года назад

I appriciate so much that you don't have any music throughout the workout. Find that way more relaxing.

@mariabozza3487 3 года назад

Hi Katja, I absolute agree with Cecilia. This Sunday appears more sunny thank the last one after your practice video. Your gentle voice and nice explanation, every detsils is extremely appreciated. Thank you. Sincerely. Maria

@PilatesYogawithKatja 3 года назад

Thank you, Maria. Lots of love 🙏😊🙏

@tonypuffer5428 2 года назад

Really enjoyed that session. How about creating a session for golfers…lots of injuries are caused by all the twisting.

@ceciliaboldrini5134 3 года назад

Dear katja, Sunday always brings with it a great gift and when you appear in this magic day, with your wonderful videos,it is a double and sweet gift. I will practice this class right away and l already know it will benefit me immediately. GOD BLESS YOU, ALL YOUR FAMILY AND ALL PEOPLE AROUND THE WORLD. Cecilia

@PilatesYogawithKatja 3 года назад

Much love back to you and your family, Cecilia. Hope you are well and are enjoying your practice. 🙏😊🙏

@isabelleparadis9567 3 года назад

So so great, veryvery helpful, Thanks

@alexandralobert5231 Год назад

Loved this stretching session. Could you perhaps do a longer one, maybe 45m or 60m?

@WellWithHels Год назад

My bf and I tried this one tonight and absolutely LOVED it! Love the little play / explore in 90/90 stretch, thank you! x

@ChowMeinWarrior 3 года назад

Thank you, Katja!

@PilatesYogawithKatja 3 года назад

🙏😊

@shl90959 3 года назад

Loved this!!! Thank you. Could you maybe also create one specifically for walkers/hikers???

@brigitteufer9534 3 года назад

Danke Katja, auch wenn ich Momentan nicht mit dem Fahrrad unterwegs bin, es ist stürmisch und ungemütlich bei uns in Norddeutschland an der Küste, habe ich die Stretching-Session sehr genossen!

@PilatesYogawithKatja 3 года назад

Das ist schoen zu hoeren. Liebe Gruesse 🙏😊🙏

@gwenlovetere5013 3 года назад

very helpful for post dance class, too!

@PilatesYogawithKatja 2 года назад

🥰🙏🏼😊🙏🏼

@2008ana Год назад

Love it!

@prkanne1925 3 года назад

Thank you very much. Perfect to help me after a cycle loosen up

@PilatesYogawithKatja 3 года назад

🙏😊🙏

@2008ana Год назад

Super helpful!

@gayletrott7937 3 года назад

Loved that, thank you

@l.mulder6355 3 года назад

Great stretch, thank you!!

@PilatesYogawithKatja 3 года назад

That's great to hear, 🙏😊🙏

@rsmrymcgwn 2 года назад

First time visitor to your channel. I enjoyed this stretch routine. I would like to suggest that when introducing a stretch you start with the placement of arms/legs etc. closest to or on the camera side. What I mean is starting a stretch with your right arm out of sight left me guessing a few times as to proper placement. I like your soothing voice, yoga attire and beautiful setting. I thought there would be background music but I didn't miss it too much. Thanks I subscribed and will check out other videos.

@mercedeslb237 3 года назад

J'adore vos vidéos, vos êtes trés pédagogue!!!!! Merci mille fois 😍😍😍😍😍😍🎁

@PilatesYogawithKatja 3 года назад

You are so kind, thank you! 🙏🏼😊🙏🏼

@seema1897 3 года назад

My morning exercise was done Katja... but I just have to try this brand new video 😇🥳

@seema1897 3 года назад

Really a fantastic routine, even though I haven't cycled in years! Some new stretches here, that felt really amazing! I feel brand new😊

@PilatesYogawithKatja 3 года назад

@@seema1897 that’s great to hear, Seema! Have a lovely Sunday. 🙏😘🙏

@darlenepaulden9512 3 года назад

Thank you Katja! I'm a walker and gardener and the stretches helped release my tension. Always great routines that I enjoy!

@PilatesYogawithKatja 3 года назад

I am happy to hear this routine worked for you, Darlene! 🙏😊

@kellypantaleoni5166 3 года назад

This was an absolutely gorgeous sequence that left me feeling amazing… Thank you so much💞💞💞

@stevetaylor5844 2 года назад

I have been doing a lot of cycling on my mountain bike and spin classes and my legs have been cramping up a lot, just done your stretch class and they feel better already, thank you!

@JIMMYBUSHIDO 3 года назад

Another super routine Katya 😊 I'm doing two of your routines every day, 🧘. So will give this one a go next time I return from cycling 🚴 🤩

@PilatesYogawithKatja 3 года назад

That is fantastic, Jimmy! Hope you enjoy this new class too. Have a great day. 🙏😊🙏

@JIMMYBUSHIDO 3 года назад

@@PilatesYogawithKatja thank you Katya. I really appreciate your obvious concern for your followers. Your videos have helped me , not only physically, but mentally also through the recent times we've all had to endure 😍

@lisah.2900 3 года назад

Thank you for this new stretching routine, Katja! There's a great mix of upper and lower body!

@PilatesYogawithKatja 3 года назад

I am so happy to hear you enjoyed it, Lisa! 😊🙏😘

@Lucy44rocks 3 года назад

Your routines lift me up, Katja...thanks a bunch!

@PilatesYogawithKatja 3 года назад

Lots of love to you, Lucy! 😊🙏😊

@mercymuteke2256 3 года назад

Did this today after my sprints, loved it. Thank you so much, Katja.❤

@PilatesYogawithKatja 3 года назад

That's excellent, well done, Mercy! 🙏😊🙏

@davidmurphy1527 3 года назад

We have not been biking for years, but we did go swimming yesterday for the first time for months. It was a very nice class thank you.🙏🙏❤️🧘🏊‍♀️🏊‍♂️

@sallyhubert9027 3 года назад

Fantastic stretches , thank you Katya, you make such interesting workouts

@PilatesYogawithKatja 3 года назад

Thank you so much for being here with me, Sally!! 🙏😊🙏

@jevgenijaberesneva4166 3 года назад

Спасибо большое вам, Катя!

@PilatesYogawithKatja 3 года назад

🙏😊🙏

@julianaveber6622 2 года назад

I did this one after cycling and in wintertime I'm doing it after cross country skiing and it does a great job for both!

@neridalowndes7370 3 года назад

Loved it just what i needed

@PilatesYogawithKatja 3 года назад

🙏😊🙏🥰

@corrinascott6656 3 года назад

Love this it really helps after cycling thank you🙏🏼♥️💐

@PilatesYogawithKatja 3 года назад

So happy to hear from you, Corrina! 🙏😊🙏

@barbaramathias5760 2 года назад

excellent thank you

@PilatesYogawithKatja 2 года назад

🙏😊 🙏

@marialuisadeleon8897 2 года назад

Perfect for after spin class

@PilatesYogawithKatja 2 года назад

That's great to hear, Maria! Thank you for stretching out with me here on my channel. 🙏🏻😊🙏🏻

@cpeak5000 3 года назад

Great workout thank you!

@PilatesYogawithKatja 2 года назад

Thank you, Chris! 🙏🏼😊🙏🏼

@claudiapadmaomara2306 3 года назад

Thank you - lieben Dank- Katja, for this lovely sequence. I did it on my recovery day after 5 days of various workouts including HIIT, dumbbells, Irish Dance and Hiking. It was perfect on its own, but I can see adding it at the end of a strenuous workout routine in the future.

@PilatesYogawithKatja 3 года назад

That's great to hear, Claudia! 🙏😊🙏

@robinagi 3 года назад

Thanks for another useful session Katja and congratulations on passing 30K subscribers...it’s fantastic how you’ve built up the large following👍

@PilatesYogawithKatja 3 года назад

Thank you so much for all YOUR support, Robin!! I am so grateful you are practicing with me!! 🙏😊🙏

@miajohnson5918 3 года назад

Perfect 👌🏻 I love this 😍

@PilatesYogawithKatja 3 года назад

Many thanks, Mia, happy to hear you like these stretches. 🙏😊🙏

@keithmarriage6490 3 года назад

Hi Katja, I’ve been hoping you’d do a cyclist’s routine! Nice session, now I’ll have to cycle further to get the best out of the video :)

@PilatesYogawithKatja 3 года назад

🙏😊😁🥰

@mlappleman 3 месяца назад

Hi Katja, you used to have a video with leg stretching exercises with the strap and I cannot find it anymore. It was very helpful for me after cycling.

@PilatesYogawithKatja 3 месяца назад

Do you mean this one: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7FH7YgdlyTc.htmlsi=mJVDLsPAWermYvZd 🙏😊🙏

@mlappleman 3 месяца назад

@@PilatesYogawithKatja no, it was one mostly lying in our backs and we just sitted at the end to do an inside leg stretch. I even memorized it, lol! But I just subscibed to your website and there are more options there. I am very excited to take more classes! Thank you so much! Best regards from Oregon, USA! 😊🙏🏼

@PilatesYogawithKatja 3 месяца назад

@mlappleman wonderful, welcome on the platform. Hope you enjoy trying out the classes. New release each Monday:) 🙏🙏🙏

@edersilvarodrigues 3 года назад

Obrigado 👏👏👏👏👏👏👏

@PilatesYogawithKatja 3 года назад

🙏😊🙏

@batyapilzer5955 3 года назад

Dear Katja, Do you offer live classes over Zoom?

@PilatesYogawithKatja 3 года назад

Yes, I do. Check out here: cal.smoothbook.co/5a71c51b75ef5774eeca3589#/class?date=2021-05-04 It should show my classes on zoom. 🙏😊

@batyapilzer5955 3 года назад

@@PilatesYogawithKatja Wonderful! Are the times on the schedule London time (I'm abroad, trying to figure out my local time). Looking forward to joining!

@PilatesYogawithKatja 3 года назад

@@batyapilzer5955 yes London time. Will be lovely having you join!