With spring getting near time to get bikes tuned up - but are you doing the same for your body?
Like any sport, cycling can take a toll on the body, and there're a few exercises that I recommend that you include in your training program to ensure your body doesn't give you any unwanted surprises.
As a cyclist the most common pains and injuries involve the knees, and upper back. The knee pain that you can experience is mostly caused by the fact that cycling really develops the thigh muscles and doesn't do quite as much for the back of the legs. This creates imbalances in the legs and causes the knee structures to move in ways that cause pain. To resolve this particular predicament I recommend focusing on strengthening the backs of the legs (hamstrings), buttock muscles, and stretching the thighs. This can be done with:
Like any sport, cycling can take a toll on the body, and there're a few exercises that I recommend that you include in your training program to ensure your body doesn't give you any unwanted surprises.
As a cyclist the most common pains and injuries involve the knees, and upper back. The knee pain that you can experience is mostly caused by the fact that cycling really develops the thigh muscles and doesn't do quite as much for the back of the legs. This creates imbalances in the legs and causes the knee structures to move in ways that cause pain. To resolve this particular predicament I recommend focusing on strengthening the backs of the legs (hamstrings), buttock muscles, and stretching the thighs. This can be done with:
Single leg hip lifts (ball)
Quadricep stretch
Deep lateral stretch (IT band)
The upper back and neck can give you some problems as well. It's partially to do with the position you ride in but it can also be exacerbated by sitting with poor posture all day. If you think about it, the riding position and sitting in a slouched manner; are very similar. This can be corrected by paying attention to posture and doing the following exercises:
Back and shoulder extensions
Postural wall exercise
Back rolling
Happy riding!
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
Quadricep stretch
Deep lateral stretch (IT band)
The upper back and neck can give you some problems as well. It's partially to do with the position you ride in but it can also be exacerbated by sitting with poor posture all day. If you think about it, the riding position and sitting in a slouched manner; are very similar. This can be corrected by paying attention to posture and doing the following exercises:
Back and shoulder extensions
Postural wall exercise
Back rolling
Happy riding!
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
