Regardless if you ride a road or flat bar bike – you still curl your back over the handlebars, though roadies will suffer the effects more. As a result, cyclists often have tight shoulders – and this can actually throw off the alignment of your entire spine, which connects to your hips and legs… not good!
This stretch mobilises the head and torso, promoting openness at the shoulders.
How to do it…
- Lie on your right side – and align your pelvis so that it’s sitting neutrally. Place a cushion under your head and bend both knees – so that your hips and knees are at a right angle
- Start with your right arm resting on the mat, and your left arm on top of it, so that your palms face each other
- Breathe in, and raise your left arm to the ceiling, then roll your head and neck to follow it
- Breathe out, and feel your chest open up and stretch the left arm so it sits above the shoulder joint
- Breathe in, and rotate from the spine to return your arm back to the starting position
- Repeat up to five times, then do the same on the other side
- Ensure correct alignment – shoulder above shoulder, hip above hip and foot above foot
- Keep your pelvis stable
- Try to make sure the movement comes from rotation of the spine, and is not led from the arm
Want to know more? Check out Lynne’s book, The Pilates Bible.