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Flexibility has multiple benefits for both physical and mental health, as well as for sport, in general. A complete athlete must have endurance, strength and flexibility, and cyclists are no exception. Working on flexibility will help you perform your workouts more efficiently and safely, preventing injuries, among others. In this article we explain the benefits of flexibility and how to work on it. Let’s get to it!
Benefits of working flexibility in cycling
Although flexibility is often associated with disciplines such as yoga or gymnastics, it actually plays a fundamental role in cycling, both indoor and outdoor. Improving flexibility not only helps prevent discomfort, but also optimizes posture, pedaling efficiency and balance. Something that is very useful if you are one of those who train at home with a roller roller, such as RooDol by ZYCLE. This device is the most complete and customizable model on the market, as it offers a wide variety of configurations and adapts to all types of bikes. In addition, it is lightweight and easy to carry, allowing us to use it anywhere, even to warm up before a competition. We explain the benefits of working on flexibility.
Improves cycling posture
Good flexibility in the lower back, hamstrings and hips allows you to maintain an aerodynamic and efficient position for longer without generating muscle tension. The more flexible you are, the easier it is to maintain a comfortable and stable posture, which translates into smoother pedaling and less energy expenditure.
Reduces the risk of injury
Stiff muscles limit range of motion and increase stress on joints. This can lead to overloads or repetitive strain injuries. Good flexibility decreases that stress, improves joint mobility and helps prevent common problems such as back pain, knee pain or muscle cramps.
Facilitates muscle recovery
Another benefit of flexibility training, for example by combining regular stretching with mobility exercises, is the improvement of blood circulation in the muscle groups most stressed by cycling, such as the quadriceps, glutes and hamstrings. This favors a faster recovery, reduces post-training stiffness and allows to face the following sessions with greater freshness.
Improved pedaling efficiency
Greater flexibility of the ankles, hips and spine facilitates a wider and more harmonious range of motion. This allows you to transmit power to the pedal more naturally and consistently, avoiding technique blockages or inefficient movements that can slow you down or fatigue you more quickly.
Brings balance to training
Cycling, being a sport of repetitive movements, tends to shorten certain muscle groups. Working on flexibility compensates for these imbalances and maintains a healthier and more functional musculature, which translates into greater sporting longevity and general well-being.
How to improve flexibility: exercises and recommendations
Now that you know the benefits, there is no doubt of its importance for cycling, so in this section we explain how to improve flexibility. To do this, we recommend a series of flexibility exercises that you can do comfortably at home or at your local gym. The most advisable, in any case, is that you include them in your training routine 2 to 3 times a week, this will help you balance the body, promote recovery and optimize your posture. We also recommend that you perform these stretches at the end of your workouts or as a stand-alone routine. Consistency is key. In a few weeks you will notice more comfort, better posture and a greater range of motion in your indoor cycling workouts or any physical activity.
Exercises to gain flexibility in the quads
The quadriceps, hamstrings and calves are 3 of the muscles that are most worked on the bike, which is why it is so convenient to pay attention to them. To work on flexibility in the quadriceps stand up and bring one leg backwards by grabbing the ankle with the hand on the same side. Then gently pull your ankle towards your buttock keeping your knees together. Repeat on the other leg and alternate between legs for 2 minutes.
How to increase hamstring flexibility
Sitting on the floor, stretch one leg forward and bring your trunk towards it while keeping your back straight. Hold for 20-30 seconds and repeat with the other leg. This exercise releases tension in the back of the thigh and improves posture on the bike.
Psoas or Hip Flexor Stretch
In a stride position, bring one leg forward and rest the back knee on the ground. Push your hips forward while keeping your trunk upright. This is ideal to counteract the shortening typical of prolonged sitting or prolonged pedaling. Of course, repeat this same exercise on the other leg.
How to increase flexibility in the buttocks and lower back
This movement releases tension in the lower back and improves hip mobility. To do this, lie on your back with your knees bent and feet flat on the floor, then cross one leg over the other, placing your ankle on the opposite thigh. With both hands, hold the leg that remains on the floor and pull gently toward your chest until you feel the stretch in the hip and buttock of the crossed leg. Hold the position for 20 to 30 seconds and repeat the exercise on the other side.
Neck and shoulder mobility
With gentle neck movements (side bends and twists) and stretching of shoulders and trapezius, you can relieve tension accumulated after long sessions or fixed postures. Do it carefully and without forcing.
