While there are many benefits to cycling, such as increased lung capacity and overall greater cardiovascular health, often certain areas of the body are forgotten or overlooked, such as the arms and shoulders. By introducing Pilates as a complimentary work-out to your cycling routine, you can increase your overall flexibility and strength which not only makes your ride more comfortable, but you can accomplish more in terms of output.
Below, we’ve pulled up a few exercises from this article here, that are wonderful for targeting specific muscle groups associated with cycling.
- Sit on the floor with your legs in the shape of the letter Z, with your front leg in external rotation and back him in internal rotation. The left leg will be in external rotation with the shin in front of you and the right back leg will be in internal rotation.
- Begin by raising your arm overhead (on the same side as your front leg) and reaching over into a side bend. Raise the left arm up toward the ceiling and bend into a side bend to your right.
- Reach towards the point where the wall and ceiling meet to help keep the spine long and avoid excessive disc compression.
- Inhale at the top of the movement and exhale as you use your core to return to the starting position.
- Repeat 3-5 times on one side, then switch leg positions and repeat.
Standing Shoulder Stretch
- Stand with your hands at your sides. Reach your hands behind you and interlace your fingers. If the shoulders are too stiff, hold a towel between the hands.
- Roll the shoulders back, open the chest and arch the upper back to feel a stretch across the front of the chest.
- Hold for 30 seconds on each side and repeat three times.
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