With a sport like cycling where you are in one fixed position for an extended amount of time it is important to take the proper measures to keep your body in balance. If you look at the posture of a cyclist, a long distance runner or even somebody who spends many hours working at a computer they tend to have similar postural imbalances. These are a few tendencies of a cyclist:
1. Internal rotation of the shoulders
2. Long weak back muscles
3. weakness of the inner leg
4. Tight outer leg
These are some suggestions to bring your body into balance
1) Issue: Internal rotation of the shoulders
Solution: Stretch the chest
Hold the stretch for about 45 seconds
2) Issue: Long weak back muscles
Solution: Strengthen the back
Reverse lunge with reverse fly
a) Start standing feet hip width apart arms at shoulder height.
b) Step back into a lunge while stretching the elastic apart. Arms remain straight and at shoulder height.
c) Return to position “A” and repeat with the other leg. Work your way up to 20 reps total.
Superman Back Extension
A) Prone position with arms extended over head
B) Left arms chest and thighs off the ground, repeat 15 times.
3) Issue: Weak inner leg
Solution: strengthen adductors
Squeeze a ball between the knees during squats
A) Place stability ball on lower back and a suitable medball weight between your knees. You must actively squeeze the ball with your knees.
B) Lower into a squat with the legs at a 45 degree angle, return to position “A” and repeat 12 times.
4) Issue: Tightness in the outer leg
Solution: Roll out the IT bands and the glutes
A) Move the roller from the hip to the knee. The roller moves along the lateral side of the leg.
B) Cross right foot over left leg move the roller along the right glute. Repeat for the left side.
I hope these tips are useful, please leave comments with any questions you have.. happy working out!