PHYSICAL CONDITIONING FOR RIDING

GETTING IN SHAPE PAGE

Disclaimer

 

 

The exercises and stretches in this program are designed to help make your ride more comfortable. It is assumed that you are a healthy adult with no pre existing back, hip, shoulder or wrist issues. The exercises in this program may not be appropriate for your body. If you have health concerns you should ask your doctor if it is appropriate to use these stretches or exercises. Jennie Winterburn and Yoga Nook are not responsible for any injury that may occur as a result of taking part in this program.

 

Stretching Code.

1. Be responsible for your own actions.

2. If any of these exercise cause pain you should stop immediately.

3. Breathe.

 

For more information on Yoga Nook, Stretching and exercise audio CDs please visit www.YogaNook.net

 

Discomfort in shoulders, wrists or forearms can be due to lack of strength or alignment. The following exercises and stretches will help.

 

 

 

 


Knee and Wrist Openers

Kneel on the floor and take the hips back to the heals. Place your forearms on the floor a shoulders distance apart. Align the wrists with the elbows so the forearms look like two parallel train tracks.



Keeping the alignment of the arms turn the palms up and attempt to get both the little fingers and thumbs on the floor simultaneously. Keep trying for 2 mins
This exercise will help strengthen and make your wrists more flexible. The trick here is to try and rotate your wrists until your thumbs touch the ground, BUT not until it causes excruciating pain, no macho stuff here,

Shoulder Openers

You will need a strap or a towel. Sit on a chair and place the strap or towel over one shoulder. Reach up and back with your right hand and take the top of the strap at your shoulder. Reach down and back with your left hand and hold the bottom of the strap. Gradually walk the hands together using the strap or towel as your guide. Eventually the hands may touch.
If you have sore shoulders at after a ride this will help.


Knee Openers
The knee joint is the most unstable joint in the body and endures much compression as we use and abuse it. The following exercises and stretches are designed to help strengthen and stretch the muscles that are concerned with knee stability.

The next 3 photos show a exercise for your knees
Jeni, is starting with a yoga mat rolled up, you can use a blanket or a mat if you have one

not exceeding 4 inches in diameter when rolled.

 

Stand with knees slightly bent and tuck the roll firmly behind the knee joint. (Roll should not exceed 4 inches in diameter) Gradually ease the body forward onto the knees. .

This is one of the best if you have sore knees after a ride. Sport bike riders will benefit the most from this exercise. Be careful if you have had knee injuries or surgery, you might want to talk to your doctor first



Keeping the mat or blanket tight into the knee crease ease your self back on to your feet. If this is way to painful get another blanket and put it between your butt and heels.

This stretch addresses compression in the knee and helps to soften the calf muscles. Stop if you experience pain at any time during the stretch. Hold for 3 to 5 mins., but not so long as it starts to hurt.

Hamstring Exercise
You will need a strap or a towel. Lay on your back with both knees bent. Take a towel or strap over the right foot and straighten the leg. It is very important to get the leg absolutely straight so use as much strap as you need to accommodate for tightness in the back of the leg. Tighten the front of the thigh as much as you can and receive a stretch to the back of the leg. Hold for 2 to 3 mins and change legs.
This exercise will help on those long rides. Do these and after a while you won't be standing on your pegs or using those highway bars as much.


Jeni, has been at this for a while. Woman normally are much more flexible than men, don't get discouraged, ANYTHING you do will help. Even if you hate doing these exercises, I promise, do them for a month and you will be more flexible and hurt less after a ride than before you started. You don't have to like it to feel better.

Forearm Plank
This is a strengthening exercise for the shoulders. Kneel on the floor and align the forearms as in the wrist exercise but face the palms down. Press the forearms into the floor and move the legs back into a push up position. Hold the position with no movement for 3 to 9 steady breaths. Repeat 3 times. This will help your leg, shoulder, back and wrists all at the same time. The hard thing about this one is to try and keep those forearms parallel, go ahead and give it a try.

Lunge
With this exercise that can be done with a chair or coffee table the exercise is to lean forward as shown.
You will feel this in your hamstrings, hips and your lower back. I find this position if held for a while stretches out my hip sockets and back prior to a ride.

You will need a chair. Kneel in front of the chair, step forward with your right foot and place a folded blanket under the back knee for comfort. The front shin should be vertical keeping the front knee over the ankle and behind the toes. Place your hands on the chair for balance and stability. Move the hips forward towards the chair receiving a stretch in the back hip and thigh. Hold the stretch for 2 to 3 mins. Change legs.

 

Disclaimer.

 

The exercises and stretches in this program are designed to help make your ride more comfortable. It is assumed that you are a healthy adult with no pre existing back, hip, shoulder or wrist issues. The exercises in this program may not be appropriate for your body. If you have health concerns you should ask your doctor if it is appropriate to use these stretches or exercises. Jennie Winterburn and Yoga Nook are not responsible for any injury that may occur as a result of taking part in this program.

 

 

Stretching Code.

 

1. Be responsible for your own actions.

2. If any of these exercise cause pain you should stop immediately.

3. Breathe.


Hips.

People who spend a lot of time sitting in one position can experience tightness in the hips and groins the following stretches will help to relieve that tightness

Moving the right leg and bending more at the knee place the foot on the center of the right thigh. The right knee will sick out to the right. If you are very tight you will experience a buttock muscle stretch right here. To get more intensity slowly draw the left leg (the leg still on the chair) toward you. Use the chair for support so that you don't have to strain to hold the position.

Hold for 3 to 5 mins. Come out of the stretch and repeat to the other side. This stretch has helped several students that complain of sciatic pain.


Hip Openers Step 1
This exercise is one that will really help open up your hips for the long ride. It can be done anywhere even in your camp grounds at night if you are on a camping/ bike trip. Again this exercise will help stretch several muscle groups at the same time. You will notice reduced lower back, knee, and leg fatigue if you practice this one on a regular basis.


Step 2
If you are limber enough try and bring your hands, then forearms them chest down towards the ground. If this is way to much as it is for myself (MCL) put a rolled up blanket, or thick pillow in front of you like shown in step 3.


Step 3
This doesn't hurt as much as you might think the first time you do this exercise. Once you are down relaxing on your arms, chest or pillow take a deep breath, let it out, close your eyes, divorce the thoughts, problems and stress of the day and ENJOY the peace of mind you have knowing you are not only relaxing, lowering your blood pressure but getting your butt in shape for BIKING.

Bridge

Lay on your back with knees bent. Position feet hip distance apart and align the ankles under the knees as much as is reasonable. Arms by your side.

Push feet into the floor and lift the hips toward the ceiling. Use the back of your legs more than your buttock muscles.

Press the arms into the floor and allow the shoulder blades to move together as they did in the last pose. To avoid overstretching the back of your neck, move the chin a little away from the chest. Hold for 3 to 9 steady breaths. If you feel pain come out of the stretch.

 



This is a more advanced versions of bridge. Clasp the hands together and use more lift from the arms as the chest opens. Hold for 3 to 9 steady breaths.

Chest Opener 1

 

You will need a folded blanket. Place the blanket at the bottom edge of the shoulder blades so that it sticks out either side of the armpits. Lay with knees bent or legs straight. Hold for 3 to 5 mins. If your lower back is uncomfortable place another blanket of similar height under your hips


Chest Opener 2a

 

Sit with legs straight out in front of you and hands behind you. Fingers may point in any direction, but straight back if possible.

 

 


2b

Keep the hips and legs in the same place but gradually walk the hands back increasing the chest stretch. Hold for 1 to 2 mins. If hands begin to get pins and needles come out of the stretch and rest.

 

“Pain is temporary.
It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”
 
Lance Armstrong