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Common Stretches for Cyclists

Mobilising the mid back!

Physio bike fits have been incredibly popular this Summer! With the rise in bike sales throughout Covid-lockdowns and into the ever-busy Christmas/New Year period, it feels as if cycling is the latest craze!

Throughout these fits, I have been continuing to see a trend in stiff mid-backs (the thoracic spine).  

This can be for many reasons but it is particularly pertinent in cyclists who work in desk-based and trade-based jobs. This is because both your work and your hobby are in flexed positions.

The thoracic spine is designed to extend and rotate. Without this ability, the lower back and neck tend to take a lot of additional pressure. It can also impact your breathing mechanics. This can cause all kinds of issues on and off-of the bike.

To address this, in addition to bike fit adjustments, I most often prescribe both a mobility and a strengthening program. This program is dependent on each client’s individual needs but there are a number of mobility exercises that I use very commonly.

Three of these exercises are thread the needle, book openings and the foam roller chest stretch.

I love these exercises as they help to open up through your chest, mobilise your spine and you can be extremely mindful yet time efficient.

Thread the needle

Book Openings

Foam roller chest stretch

I recommend performing 10-15 repetitions of each of these exercises.

There are many variations of these exercises.

If you are not sure if these exercises are for you, or would like your own program or bike fit, please feel free to call reception on 9645 7955 to book an appointment with one of our experienced physiotherapists.

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