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 Before any physical activity, even in the morning and during the day, stretching helps the body maintain full range of motion and may prevent injuries. Below is a series of yoga inspired stretches that target muscles used in cycling. They all start on the right leg. Try to hold each position and take deep breaths. |
1) Lunge: Low lunge, knee can move over ankle. Lift left femur (thigh) to ceiling. Draw in the abs and lift hip points up. |
2) Splits Prep: Hips squared, straighten right leg. Left leg is under left hip. Work on folding over the leg from the hip, NOT the upper back. Support hands if they don’t reach the floor. |
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3) Lizard: Right knee over ankle. Turn foot out slightly. Try to bring forearms to the inside of right leg and foot. Support arms if needed. |
4) Pigeon: Right knee in line with right hip. Keep shin as far forward as possible away from the groin. Support under right hip to stabilize hips. Fold over right leg. |
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5) Down Dog: Make self into upside down V. Bend knees if the hamstrings are tight. To stretch the back, move head toward the floor. Bicycle the legs for a calf stretch. |
6) Killer: Place knee at junction of floor and wall. Try to press back against wall. Lift hip points up. You may have to start this in a lunge position. Place pad under knees if needed. |
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7) Twist: lie on floor, twist from left to right, keep knees together, arms outstretched. |
We hope you enjoy these in good health! |
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