In this concluding part of our strength training series, we delve into the realm of mobility. We'll explore its definition and its practical applications. Make sure to revisit part 1, part 2, part 3a, part 3b, and part 4 for a comprehensive understanding.
Hours of cycling in a hunched position can significantly reduce your flexibility and mobility, especially after consecutive days of riding. Limited mobility not only hampers your movement patterns, leading to less efficient pedaling, but it can also result in stiff muscles, cramps, or injuries due to overcompensating with other muscle groups. Therefore, it's crucial to integrate mobility exercises into your training regimen, alongside strength workouts.
Often mistaken for static stretching, mobility training is actually a collection of dynamic exercises designed to enhance your range of motion and suppleness. This increased mobility allows for longer, more comfortable rides. In this final installment of our strength training series, we present a variety of mobility exercises. These exercises can also serve as an effective warm-up before cycling. Additionally, they help strengthen smaller muscles, contributing to better balance.
Perform each exercise for 30-60 seconds, focusing on the quality of movement rather than the number of repetitions. In less than ten minutes, you'll be fully prepared and limber for your next cycling adventure!
Focusing on enhancing the mobility of your back, begin in a position on your hands and knees. Transition smoothly between an arched and a hollow back posture.
Starting from the same hands-and-knees position, we introduce another exercise for back mobility. In this exercise, lift one arm off the ground and twist your torso fully open. Then, thread that arm behind the arm that's still on the ground, reaching as far as possible. Hold this pose briefly before repeating the movement.
Shifting focus to the legs, stand with your feet slightly wider than shoulder-width apart, and extend your arms out at shoulder height. Bring your right hand towards your left leg, keeping your legs straight. Simultaneously, rotate your upper body, allowing your other hand to guide the movement, to enhance back mobility as well.
Adopting a slightly wider stance, progress to a lunge variation. For the right side, lower your hip behind the right knee until your knee forms a 90-degree angle, holding this position briefly to stretch the inner thigh. Then switch to the left side. To increase the challenge, maintain the same height throughout the movement, as demonstrated in the video.
Lay down with your legs extended in front of you, bending your knees to form a 90-degree angle. Push yourself up to a sitting position and then sit back down. Rotate to the other side without moving your feet, striving to keep your back as straight as possible. If needed, use your arms for support behind you.
This exercise targets each side separately. For the right side, place the right leg in front of you with the knee bent at a 90-degree angle. The left leg can either be extended straight back or also bent at a 90-degree angle to the left, as shown in the video. Then, lower your chest towards the ground as far as possible, ensuring that your hips remain aligned.
Begin standing with your feet shoulder-width apart. Raise your right leg, bending the knee to form a 90-degree angle in front of you. Rotate open to the right, holding this position briefly. Next, step your right foot over your left foot and lower your body down, ensuring your knees don't touch the ground. Rise back up and repeat the movement, this time using the other leg as the standing leg.