HEALTH When cycling becomes a pain

When cycling becomes a pain


Yoga
Lee Kennedy

Last week we looked at how breathing right can help improve a cyclist’s performance. This week we look at addressing the toll that cycling takes on the body. One of the most common complaints with cycling is muscle pain, as cyclists’ legs are in constant motion and tension creeps into the quadriceps, hamstrings and hips. Also on a long ride, a cyclist’s back can be in flexion for hours at a time. Think of that classic image of the cyclist flying by hunching their back over the handle bars. This places far too much weight on the arms or on the seat, which can strain the back and shoulders.
Hatha yoga, which is low-resistance, is ideal for relaxing muscles that are tight from competition. It can have all sorts of benefits for many athletes, including professional cyclists, helping with muscular fitness and flexibility and teaching them to become more relaxed and focused at the same time.
This week’s yoga pose, Tadasana to Urdhva Hastasana (or Mountain Pose to Upward Salute), addresses the upper body and can be done at any time, before, after or during a cycle. It elongates the spine and releases stiffness in the shoulders and upper back. Cyclists understand the importance of alignment on the bike, the same is true in yoga. The Mountain Pose helps alignment and brings body awareness, while the Upward Salute opens the shoulders and upper back.

• To start, stand with big toes touching and heels slightly apart. Distribute your weight evenly on the feet. Let your arms relax by your sides.
• Draw the kneecaps up to engage the quadriceps, but don’t grip too hard.
• With every exhalation, lightly contract the buttocks, lift the front pelvis up, and move the navel back toward the spine.
• Lengthen the tailbone toward the ground.
• Gently roll your shoulders up and back and draw the bottom tips of the shoulder blades toward each other.
• With a long neck and soft gaze, extend fingertips toward the floor.
• Slowly, reaching out to both sides, sweep the arms overhead, palms facing each other.
• Inhale and lift your sternum.
• Breathe normally, and keep your neck relaxed.
• Hold for 30 seconds, then release.

This article is not a recommendation for your own practice but serves as interesting reading  for anyone thinking of going to a yoga class. As with any form of physical exercise, please consult your family doctor beforehand.

Lee Kennedy qualified with The BKS Iyengar Yoga Association UK, the YTTC and Ana Forrest of Forrest Yoga. She specialises in pregnancy-related yoga and also studied with Janet Balaskas, founder of the Active Birth Foundation, UK. Visit Yogadara.com or call 0863906343 for more information.