July 2017| 41
arises as a consequence of the on-bike posture of the shoulder and
hips being at 90 degrees in relation to the trunk. Sustaining this posture
requires both exibility and stability as in order for cyclists to produce
power in this position they are required to be able to dissociate their
hips while maintaining a stable core through pelvis and trunk. Again,
your professional practitioner can advise on core stability training
and strengthening exercises to prevent neck and mid-back pain, while
helping to maximise performance by producing a strong trunk to drive
the hips from.
Gluteal strengthening to ease low back pain and to
enhance cycling performance.
Scapula setting and mid-back strengthening
Stretching exercises performed between three and five times a week can help prevent or reverse in uries from cycling.
Piriformis:
Start in a press up position, and then pass one leg diagonally
underneath you. Rest your weight down onto your elbows and
down through the knee under your stomach, trying to get as flat to
the floor as you can. You should feel the stretch deep inside
the gluteal region of your bent leg. Hold this for 30 seconds
and repeat three times.
Hamstrings:
It is possible to stretch your hamstrings in several positons, but seated will allow you to
progress to standing positions, as cyclist’s hamstrings are generally
shortened due to riding postures.
Sitting on the floor, keep one leg straight (which will be stretched) and bend the other up to
your chest (for stability). Keeping the knee of your straight leg locked out reach as far down
your shin towards your toes as you can and hold for 30 seconds. Repeat three times.
Lumber Spine Rolls:
It is important to stretch your lower back to minimise the mechanical lower
back pain brought about through cycling postures.
Laying flat on your back, bring one leg over by rotating your hips, while
keeping your shoulders flat on the floor. Pull this leg towards your shoulder
with your arm and hold the stretch for 30 seconds, repeating this three
times on each leg.
Iliotibial Band (ITB):
Maintaining the length of the ITB can help reduce the friction around
the knee while cycling.
Stand with your weight on one leg, while passing the other leg behind and across your
midline. With the same arm take it above and over your head. Hold the stretch for
30 seconds and repeat three times on each side.