Becoming aware of these differences will lead you to specific motions that require more attention than others. Mobility exercises for cyclistsįor every exercise note how much motion you have and if the exercise feels more difficult on one side in particular. Isometrics have been shown to increase range of motion, improve strength, and reduce pain.
These are muscle contractions without movement of the joints. We’re going to use isometrics to do this. Whilst these approaches may produce temporary changes, for longer-term improvements it’s more effective to work on the performance of your muscular system. There are various methods to gain range of motion including stretching and so-called myofascial release techniques using foam rollers and spiky balls. The best way to improve mobility for cycling This will not only reduce your aches and pains, but improve the performance of the muscles involved.
Aesthetics aside, maintaining the ability to move your joints through their available range of motion is a good idea. In fact a girlfriend of mine once told me my butt looked ‘saddle shaped’. We’ve all seen riders who look like they’re still on the bike even when they’re off it. Whilst mobility isn’t as important for cyclists as it is for say gymnasts or martial artists, if you want to remain a functioning human being, it’s worth looking at. With the exception of perhaps the hip and the lumbar spine, there aren’t many joints that are taken to their end range of motion during cycling. It’s the latter that will give you more information and is what we’re going to focus on here. It’s the difference between pedalling backwards to assess your drive chain, or pedalling forwards with some power to do the same. The ability to move freely and easily is associated with the function of your muscular system. Picture a therapist pushing your hip into flexion whilst you try to relax. The dictionary definition will give you ‘the ability to move or be moved freely and easily.’ The ability to be moved freely and easily demonstrates how much motion a joint has available. You’ll find that these will also reduce any ‘working from home’ aches and pains and improve the general performance of your muscular system. In this post we look at how you can improve your cycling performance with seven key mobility exercises.
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