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!

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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

Remember…

• 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.