Six Yoga stretches to improve your cycling performance & flexibility

Elevate your cycling performance and alleviate injury risk with our sports physiotherapist's recommended yoga stretches and poses.

Road cycling is an exhilarating sport that pushes your physical and mental limits. However, the repetitive motions and prolonged periods in a fixed position can take a toll on your body, especially your muscles and joints. Integrating yoga, stretching and mobility into your routine can be a game-changer, enhancing performance, preventing injuries, and promoting overall well-being.

Here's our guide to essential yoga poses and stretches for cyclists and why stretching is crucial for your cycling routine. All of the exercises listed in this guide are the recommendations of sports physiotherapist and dedicated cycling enthusiast Joel Teiger.

Before we proceed further, we should warn you that yoga is usually performed as a routine combining stretches and positions to provide mobility and strength in targeted muscle groups. Try incorporating nasal breathing with exaggerated exhales to promote relaxation and ease into the positions listed below. Please note: If you have any pre-existing injuries or significant past medical history, you should first consult the appropriate medical professional (Physiotherapist/Doctor) prior to attempting any of the exercises listed below.

Benefits: This foundational yoga pose stretches the hamstrings, calves, and shoulders. Offering relief from the stiffness that accumulates during long rides.

How to do it: Begin on your hands and knees. Tuck your toes under and lift your hips towards the ceiling, forming an inverted V shape with your body. Keep your head relaxed between your arms and your gaze towards your feet.

Benefits: Pigeon pose is excellent for opening the hips and stretching the glutes and hip flexors, which can become tight from hours in the saddle.

How to do it: Start in a tabletop position. Bring your right knee forward towards your right hand while extending your left leg straight back. Lower your hips towards the floor and fold forward, resting your forehead on your hands or the mat.

Benefits: This pose targets the hip flexors and quadriceps, providing a deep stretch that counters the effects of prolonged sitting on the bike.

How to do it: From a downward dog position, step your right foot forward into a lunge, with your left knee on the floor. Sink your hips down and forward, feeling a stretch in your left hip flexor. Lift your arms overhead for an added stretch.

Benefits: A classic pose for stretching the hamstrings and lower back, essential for cyclists who often suffer from tightness in these areas.

How to do it: Sit with your legs extended straight in front of you. Inhale and lengthen your spine, then exhale and hinge at your hips to reach forward towards your toes. Keep your back flat and only go as far as comfortable.

Benefits: This gentle flow improves spinal flexibility and releases tension in the back, counteracting the hunched posture typical in cycling.

How to do it: From a tabletop position, alternate between arching your back (cow pose) as you inhale and rounding your spine (cat pose) as you exhale. Move slowly and mindfully as you breathe.

Benefits: Long hours in the saddle can lead to tightness in your hip flexors and lower abdominal muscles. Providing length through these muscles can help relieve feelings of tightness.

How to do it: Lying flat on your front with your elbows bent, place your forearms flat underneath your body, breathe-in and gently lift up onto your elbows. Breathe out and lower back to the floor. If this is comfortable you may lift yourself up onto your palms with your fingers facing towards your head.

Improves Flexibility and Range of Motion

The long sustained positions held when cycling can lead to muscle tightness, especially in the back, hips and lower body. Regular movement helps maintain muscle flexibility and improves your range of motion, making your positions more efficient, comfortable and fluid on the bike.

Reduces Risk of Injuries

Stretching combined with strength training (please see strength training guidance) can decrease the likelihood of muscle and joint injuries by keeping your muscles conditioned and therefore more resilient to the demands of cycling. A strong and flexible body can better withstand the physical stresses of cycling.

Relieves Muscle Tension and Soreness

After a gruelling ride, your muscles can feel tense and sore. Stretching helps alleviate this discomfort, promoting faster recovery and preparing your body for the next ride.

Enhances Overall Performance

Strong, flexible muscles contribute to better posture and efficiency on the bike, therefore reducing the strain cycling places on the body, allowing you to ride for longer and more comfortably.

Incorporating these movements into your routine can profoundly benefit your cycling performance and overall health. Regular yoga and stretching enhance flexibility, reduce injury risks, and ensure that you can ride with greater comfort and efficiency. So, next time you hop off your bike, take a few moments to stretch – your body will thank you!

Follow up: A great addition to yoga for optimising performance and comfort on a bike is strength training. Strength training holds great importance towards injury prevention, power output and general efficiency on the bike. Combine all three and your body will be able to ride for longer without experiencing those common aches and pains we often endure while cycling.

If you've enjoyed this blog, why not check out Joel's accompanying blog, strength training and its contribution to cycling performance & longevity.

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