Cycling is an excellent form of exercise that can improve cardiovascular health, boost endurance, and reduce stress. However, cycling can also cause aches and pains, especially in the lower back. Several factors, including poor posture, tight muscles, and overuse, can cause these aches. To combat this discomfort, stretching the back muscles regularly is essential. Here are four back stretches for cyclists who feel pains post-ride.
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Child’s Pose
The child’s pose is an excellent stretch for the lower back, hips, and thighs. To perform this stretch, start on all fours, with your hands and knees on the ground. Slowly lower your hips towards your heels and stretch your arms before you. Rest your forehead on the ground and hold the position for 30 seconds. Repeat the stretch two to three times.
Cat-Cow Stretch
The Cat-Cow stretch is a simple but effective stretch that can help alleviate tension in the spine. Begin on all fours with your hands under your shoulders and your knees under your hips. As you inhale, arch your back and lift your head towards the ceiling, gently stretching your back. As you exhale, round your spine and tuck your chin towards your chest. Repeat the stretch five to ten times.
Seated Spinal Twist
The seated spinal twist is an excellent stretch for the lower back, hips, and spine. Begin by sitting on the ground with your legs straight out before you. Bend your right knee and place your foot outside your left knee. Place your left hand on your right knee and twist your torso to the right. Hold the position for 30 seconds, then switch sides and repeat.
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Sphinx Pose
The sphinx pose is an excellent stretch for the lower back, chest, and shoulders. Lie on your stomach with your elbows under your shoulders and your forearms on the ground. Slowly lift your chest off the ground, keeping your elbows in place, and hold the position for 30 seconds. Repeat the stretch two to three times.
Despite its benefits, cycling can cause back pain and discomfort, and it can also cause injuries. Remember to listen to your body and avoid overstretching, as this can lead to further damage. Incorporating these four back stretches into your post-ride routine can alleviate tension in the back muscles, improve flexibility, and reduce pain and discomfort.