Cycling

Engage the diaphragm.

The position we assume when cycling can lead to overactivity in the accessory muscles of breathing while restricting the diaphragm. This can lead to reduced activation of other muscles of the core, and increased tension in the shoulders, back, and neck. Try the Diaphragmatic Breathing exercise while drawing the shoulders down away from the ears to reduce this postural effect. Performing the Fulcrum Extension and Neck Stretch exercises can help you to gain the mobility needed to make these adjustments.

Neutralize the pelvis.

Discomfort can arise when the low back is too slumped or too arched when being loaded by an activity like cycling. To mitigate this, try the Seated Pelvic Tilt exercise to consciously control your pelvic position during your ride, ensuring that the brim of the pelvis and ribs stay in alignment.

Maintain knee alignment.

As you pedal, keep the knees pointing in line with the second toe, rather than letting them fall inward or splay out to the sides.

Adjust your seat.

Your seat height should be set so that at the bottom a pedal stroke, the knee is bent to thirty degrees.

Reduce injury risk.

When cycling frequently, it is common to develop tension in the outside of the hip and thigh, and in the front of the shin if cycling with feet clipped in. You can mitigate this tension by performing the Kneeling Hip Stretch and Kneeling Leg Stretch exercises.