Cyclists often get very tight hips, from pedaling whilst in a static position – and this exercise stretches them out. We’re also prone to overusing our quads, and neglecting the hamstrings and glutes – strengthening these muscles will help you to get more out of every pedal stroke.
How to do it…
- Start with your knees bent, and your arms at your sides
- Breathe in first, and then breathe out as you curl your pelvis underneath you
- Press your upper back into the mat, and then begin to lift yourself off the mat, one vertebra at a time
- Roll your spine up from the mat, right to the tips of your shoulder blades
- Breathe in, and hold the position, focusing on the length of your spine
- Breathe out, and roll the spine back down to the start position. Then repeat this up to ten times.
- It’s important to take it slowly, lifting one vertebra at a time
- Keep the weight in your feet equal, so you don’t drop your pelvis to one side