...

Yoga For Cyclists/Spinners

LOIS NESBITT YOGA

73b3b8c5 684c 4625 8721 0b0b75765613

YOGA NEWS YOGA NEWS YOGA NEWS

Dear Students, Friends, and Colleagues,
Whether you cycle on roadways, dare-devil mountain bike, or spin away on your Peloton, you’ve probably spent time on two wheels. Like my previous Yoga for Runners, Yoga for Cyclists addresses repetitive motion: When cycling, you sit and you pedal, using the same muscles and joints in the same way over and over again.
The more you do, the stronger those muscles become, in certain movements, which is good! What’s not so good is that other muscles (the “antagonist” or opposing muscles) can atrophy, creating imbalances throughout the body. Cycling also primarily strengthens the lower body, neglecting the upper torso, shoulders, and arms.
To do the most good with the least harm, follow these simple tips:
1.     GOOD FORM is everything!
  • Adjust your seat so that you can fully straighten your leg on the down stroke without having to reach. Why? Your hip flexors get a break when you can extend the leg. Your glutes kick in, and your hamstrings lengthen.
bef69ce2 df28 4d4b b3ac 43d54c7dac03
  • Unless you’re racing, use a bike with handlebars that allow you to sit up straight most of the time. Why? This keeps your back from rounding and your neck from hyper-extending (hunchback posture).
046bfd99 d3f6 454b a2c2 199e2a598b57
  • Press down through the inner foot (ball of big toe), never rolling onto your outer arch. Why? This keeps your outer hip and thigh (IT band) from tightening and recruits the often weak inner thighs (adductors), as well as stabilizing the knee and ankle.
  • Many people cycle with their knees bowing out to the sides, tightening the outer hip and thigh and weakening the internal rotators and inner thighs. Strengthen the inner thighs by lying on your back, squeezing a yoga block or rolled towel between your thighs or shins, and doing some crunches or “two-legged bicycles.”
7d2493bd d1c6 4250 9722 fb98efae557d
Strengthen the internal rotators by lying on your side, turning the top leg in (toes
pointing down), and lifting and lowering the leg.
2.     STRENGTHEN UNDER-USED MUSCLES
Done properly, biking works front, back, inner, and outer thighs and calves/shins, so focus on strengthening what’s not being recruited:
  • Internal rotators
  • External rotators
  • Hip extensors (gluteus maximus)
  • Abdominals
  • “Postural muscles” (Upper back/back of shoulders)
3.     STRETCH WHAT’S DOING THE WORK
Stretching restores muscles to full range of movement and prevents injuries. Sustained yoga practice over time is the best approach, but do stretch these muscles immediately after a long ride:
  • Psoas
  • Quads
  • Hamstrings
  • IT band
  • Adductors
  • Calves
  • Shins
  • Chest
Not sure what to do or where to start? Contact me for a focused lesson, where I can create a yoga-based routine that addresses your individual body, including any past or current injuries, and your current or ideal level of activity. I always seek “the workaround,” finding ways for people to stay active despite physical setbacks!
And check out my upcoming posts on Facebook/Meta, Instagram, and Twitter for specific tips on how to best strengthen and stretch for cycling. The World Cup is history—see you at the Tour de France!
Namaste,
Lois
Loisnesbittyoga.com
(917)975-8009

SAVE ON PRIVATE LESSONS!

a1fa8247 bfdc 4945 9999 68e345a28945
The easiest way to get free of a bad habit is never to form one in the first place! Yoga is your one-stop shop for living free of harming yourself and others in mind, body, and spirit. Practice yoga, and you won’t want to overeat, overdo caffeine or alcohol, yell at your kids, overwork, waste your time . . . the list goes on and on.
Upgrade your yoga as we launch 2023: Individual lessons (in person or
Zoom) are the fast track to change!
1. How can I help you? Find out with a free consult!
2. New students: Take 50% off your second lesson
3. Refer a friend and enjoy a free lesson

SHARING IS CARING!

Know someone who would enjoy learning more about yoga? Invite them to join my list for helpful tips on the good life, right to their inbox!
S
About Lois
e424f9b6 d1e9 4e78 9a2a b520f0f34e2a
S
S S
Lois Nesbitt, Ph.D., E-RYT 500, has practiced and taught yoga for 25 years. Known worldwide as an expert in the therapeutic benefits of anatomy applied to yoga, Lois has helped thousands of students in her group classes, teacher trainings, injury clinics, and private lessons to resume healthy yoga practices and lead happy lives. She attributes her skill in sharing complex ideas in simple and often playful ways to the excellent professors who mentored her at Harvard and Princeton.
S
CONTACT • SCHEDULE • QUESTIONS

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top
Seraphinite AcceleratorOptimized by Seraphinite Accelerator
Turns on site high speed to be attractive for people and search engines.