It’s that time of the year where competitive cyclists start preparing for late winter and early spring training camps with longer rides, and more intense efforts which place greater demands on the body’s musculoskeletal structure. Recreational riders face the same issues when returning from a hiatus from cycling. For either group, when ramping up the miles, it’s a great opportunity to also start making a post-ride yoga session a regular part of the ride experience.
For most cyclists, short stretching and toning sessions help tune up the body more effectively than a once-weekly 90 minute yoga class at the studio or gym. In fact, just 15-20 minutes of therapeutic movement a day will help you feel better, move more easily, and recover faster.
This video demonstrates what is still one of my favorite post-ride sequences for cyclists of all ages and abilities. I’ve designed the sequence to be a complete basic mini-yoga practice.There are twists to loosen up back muscles, glutes and hip flexor stretches to release the hips and lower back, poses that extend and strengthen the upper back, releasing the neck and shoulders, and forward bends to stretch the entire back body.
The video shows the entire sequence first on one side, so be sure to do the other side and reversing the lefts and rights for a complete, well rounded practice in under 15 minutes.
Try it as a daily mini-practice for 30 days and see what a difference it makes!