In the first exercise, this non-relaxing version of a pigeon pose not only gets your hips open, but also strengthens them in your new found mobility so that they stay open.
Then, move on to some bridging with a ball to help strengthen your hamstrings. Strong hamstrings help support your knees and your low back. This exercise is great because it works the hamstrings in both a concentric (muscle shortening) and eccentric (muscle lengthening) way.
For the cyclists out there, your spine needs movement. You have been holding it in a “C” curve for so long. Do this first video after your ride and bring that spine back to life. Follow it up with this simple strength exercise in the second video. Stretching your chest is not enough. There is more involved in the beautiful complex that is the shoulder. Try this move out to gain some strength in the back of the shoulders, help improve your posture and counteract any slouching you may have been doing on and off the bike.
If you ride a bike, your quads are tight. This tightness can lead to pain around the knee cap. In this first mobility exercise, we use a pin and stretch on the roller. This addition to the regular quad rolling can release some of the tension in the front of the thighs and allow the kneecap to move more freely.
Cycling involves so much forward folding and hunching. We need to counteract that with some strength in the opposite direction. In this second exercise, we are back on our bellies, working that back line.
All month long, we will be going over moves and stretches to keep you healthy on and off your bicycle.
This week, we are focusing on hip extension (when the leg extends behind the pelvis). We are starting with an anterior hip release so that we can open the front of the hips and then moving on to an exercise that allows us to strengthen in hip extension.