To enhance your cycling performance and keep your body in top shape, incorporating mobility exercises into your routine is crucial. Fitness expert Mallory Creveling shares eight effective exercises to help cyclists improve flexibility, strength, and overall mobility.
Wall Angels
Wall Angels are excellent for stretching the chest and shoulders, strengthening the rotator cuff, and stabilizing the shoulder blade. Stand with your back against a wall, ensuring your feet, butt, and back are in contact with it. Lift your arms to shoulder height, extend them overhead, and then pull the elbows back down. Repeat for 10 reps.
Prone Shoulder CARs
This exercise involves controlled articular rotations of the shoulder joints, working through a full range of motion. Lie facedown with your arms extended overhead, palms facing down. Circle your arms back behind you, then reverse the motion. Repeat for 5-8 reps.
Cat-Cow
Cat Cow targets spine flexion and extension to maintain a neutral position on the bike. Start on all fours, inhale to arch your back, and exhale to round your spine. Alternate for 10 reps.
Side-Lying Thoracic Rotation
This exercise focuses on rotation through the upper spine and chest opening, relieving upper body tension. Lie on your side with your arms stacked in front of you. Open the top arm across your body, then return to the starting position. Repeat for 5 reps on each side.
Lower Trunk Rotation
Stretch the lower back and core muscles with this exercise. Lie face, knees bent, and feet planted. Alternate dropping your knees to each side, moving slowly for 5 reps per side.
90-90 Seated Hip Rotations
Work on hip rotation and muscle flexibility by sitting in a 90-90 position and alternating leg movements. Continue for 5 reps per side.
Front Foot Elevated Split Squat
Strengthen the quads and hip flexors with this dynamic lunge exercise. Step back into a lunge position with one foot elevated, then drive through your feet to stand back up. Repeat for 5-8 reps on each side.
Cossack Squats
Target the inner thighs, glutes, and quads with Cossack squats. Shift your weight from side to side, keeping one leg straight and the other bent. Repeat for 5-8 reps per side.
Incorporating these mobility exercises into your weekly routine can help improve your cycling performance and prevent injuries. Remember to listen to your body and perform each exercise with controlled movements. Stay strong and flexible on the bike with these essential mobility exercises!