Whether you’re brand new to biking or you’ve been biking for as long as you can remember, most bodies hold tension in similar areas after a long bike ride.
The SimplyMTB Coaching Staff has several certified yoga instructors and pilates instructors who also have a regular myofascial release routine to keep our bodies healthy and happy throughout the season.
We are starting off this Body Care series with what we see as the 3 most common areas of tension and tightness for bikers below.
Tension in the neck + shoulders
Pose: Shoulder pigeon (either 1 arm at a time, or both together)
Duration: 5-7 deep breaths (about 1 minute)
Tension in the low back
Myofascial Release Technique: Foam Roller between your hamstring and calf
Duration: Begin by placing your foam roller just above your achilles tendon and sit back. Take 5 deep breaths. Lift your hips and move your foam roller to the middle of your calves, then sit back. Take 5 breaths. Finally, put your foam roller behind your knees and sit back. Take 5 breaths.
** Do not sit on your foam roller on top of your achilles tendon – place it above your achilles tendon, at your soleus
Pose: Figure 4
Duration: 5-7 deep breaths (about 1 minute). Consider inviting a little bit of movement here, rocking from side to side with your breath.
Pose: Forward Fold
Duration: 5-7 deep breaths (about 1 minute). Try pointing and flexing your toes here, using your breath to move through additional sensation that may arise.
Tension in quads
Myofascial Release Technique: Foam roller to the inside of your quads. Externally rotate your leg, allowing your adductors to rest on the foam roller.
Duration: 5-7 deep breaths (about 1 minute). To increase sensation, bend and straighten your leg.
Myofascial Release Technique:Foam roller to the top of your quads
Duration: 5-7 deep breaths (about 1 minute). To increase sensation, bend and straighten your leg.
For everything mentioned above, use your breath to support your body’s release of tension. Breath is crucial in all aspects of movement – biking AND stretching.
If you have been experiencing any level of tension or pain in your body, we invite you to try to incorporate 10 minutes of the above stretches into your day for just 1 week. We believe that you may find some relief!
