4 stretching and breathing exercises
I recommend doing these 4 stretch and breathing exercises at the end of every ride, to assist in post ride recovery and all over good health.
Here are 2 more general stretching programs
Broomstick twist
- Stand tall with broomstick or something similar across shoulders.
- Gently rotate your body each way, focusing on tall posture; use a slow breathing and controlled pace.
- For an extra challenge use a weighted bar instead.
- Complete 15-30 seconds each side
How will this help you on the bike?
- a great way to improve flexibility in your back, and stretch out muscles, from base of spine to neck and shoulders.
Prone to Child’s Pose
- Breathe in as you push off your hands, exhale and lift your hips up and sit back on your heels.
- Stretch your hands ahead of you on the floor
- Inhale and ‘pull’ your body back up and then lie onto your front again;
- Exhale fully, and repeat 4-6 times at slow breathing pace.
How will this help you on the bike?
- After any ride with time spent bent forward over the handlebars, this will help to stretch out your hips, back and shoulders, whilst the focused breathe work will send blood flow back into your core, to improve post ride recovery.
Feldenkrais Shoulder spine Integrator
- Use rolled up towel or (small diameter) foam roller to maintain good neck alignment
- Inhale through nose as you draw top arm across body; exhale as your return to start position
- Perform 10-20 reps each side allowing your neck to rotate a little further and your arm drop a little closer to the floor each time
For a more detailed look go here!
How will this help you on the bike?
- Truly one of the best stretches you can do. I aim to do this every day, even with no time on the bike. After a ride however, this stretch will help you relax, improve all over recovery, stretch out your neck and shoulder muscles (for better posture), as well as generally improving the health of your spine.
Foam roller upper back stretch and massage
Avoid rolling across your lumbar spine or neck.
- Lie on your back and place the roller underneath your mid back/ thoracic spine.
- Legs bent with weight through heels.
- Support your head with your elbows outstretched, breathe in, and gently arch your upper back and over over the roller.
- Breathe out, and lift your head slowly back up, maintaining support of your head and neck at all times.
- Repeat, this time lifting your hips up, pushing through heels of feet, and gently roll back and forwards, keeping the roller beneath your mid-back. When you feel a tight spot – or knot – in your back, hold that position for a few seconds, focus on your breathing, and massage the area.
- Continue for 30-90 seconds. Take a break and repeat if you wish.
How will this help you on the bike?
- Another of my ‘go to’ post ride stretches. This will help offset the forward head posture when riding, whilst providing a relaxing massage at the same time.
References
- How to Eat, Move and Be Healthy – Paul Chek
- Cycling Anatomy – Shannon Sovndal
- The World of Cycling According to G – Geraint Thomas
- We Love Cycling
- HartSport