Stretching for cyclists – My yoga routine
Whether you're a seasoned cyclist or new to the Little Queen, spending a few hours in the saddle can be hard on the body. In this article, before you get on your bike and after a ride, discover my tips on how to best prepare your body before you ride and then relax it post-ride.
Why do yoga when you’re a cyclist?
Yoga has become very popular with athletes in recent years. Is it just a fad or does it really work for the body & mind?
Obviously, as a yoga teacher, I’m going to be preaching to the choir here, but any yoga-loving athlete will confirm what I’m saying: the practice of yoga has multiple benefits.
1- Develops body awareness
By practicing on your mat, you develop your body awareness by using different muscles and joints, while listening to how your body feels. Some positions require you to work on your balance and coordination, which will come in very handy on the bike (for example, when you grab your water bottle with one hand to keep hydrated!)
2- Improves your position on the bike & reduces the risk of injury
The cliché position of the cyclist “back arched, bent over the handlebars, hips closed” is often not so far from reality. By strengthening the back and abdominal muscles and improving hip mobility, yoga can help you improve your position on the bike.
With a strong core and back (and therefore more stability for the upper body), you’ll experience less pain and discomfort during long days in the saddle. Having a stronger, more flexible body thanks to yoga also helps prevent injuries caused by intensive cycling.
3- Breathing control
A yoga session usually begins with pranayamas (i.e. breathing exercises). On the bike, these will enable you to breathe more deeply and regulate your heart rate more effectively. Breathing exercises can also help you to relax parts of your body and mind during bike rides.
4- Helps muscular and mental recovery
After a long bike ride, shoulders, neck and back are under strain, thighs & calves are tired and hips less mobile with tight hip flexors.
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Practising a few post ride yoga positions helps to relax muscles and loosen joints for better recovery.
A slow, passive yoga session (such as Yin or Restorative) also calms the mind after hours of concentration on the bike.
What stretches should I do before getting in the saddle?
You can hop on your bike as soon as you get out of bed and gently start rolling your legs out over the first few kilometers, or even better, take 10 minutes to loosen up your body on the mat.
The idea is to wake up your joints and mobilize your muscles to warm them up. You’ll then be more efficient and comfortable on the bike (and your body will thank you!). Here’s a 15-minute video routine.
What stretching should I do after cycling?
Once you’ve finished cycling, take a few minutes on the yoga mat after a hot shower, just before answering the call of the sofa. The idea is to free the muscles from the tension accumulated while riding, gently stretching and relaxing them to reduce soreness and improve recovery. Here’s a 10-minute video routine.
And now you’re perfectly relaxed! Easy, isn’t it?