Improve Flexibility and Range of Motion with These 7 Exercises

Adding flexibility exercises to your cross-training routine can enhance your performance and help you move better. While flexibility and mobility are often used interchangeably, they have distinct differences. Flexibility refers to the passive range of motion achieved through external forces, while mobility is the active movement of joints through their intended range of motion.

Maintaining adequate flexibility and mobility is essential for cyclists to optimize efficiency and mechanics. Tight muscles and restricted movement can lead to performance issues, compensatory movements, and potential injuries. Research supports the inclusion of stretching in cycling routines, as it can improve force generation during the pedal stroke and enhance aerodynamics.

To help you achieve these benefits, the following seven-move routine, curated by Lindsey Clayton, a senior instructor and co-founder of the Brave Body Project, targets the entire body from head to ankles. This sequence aims to improve joint mobility, reduce tightness and stiffness, and prevent injuries. It can be performed before or after a ride, or whenever you need to improve flexibility.

Instructions: Perform each exercise for 50 seconds, resting for 10 seconds between exercises. If needed, take additional time for any exercise. Remember to focus on your breath and avoid pushing the stretches to the point of pain.

1. Child’s Pose to Upward-Facing Dog:

• Start on all fours, then push your hips back to sit on your heels, lowering your chest towards the floor and resting your forehead on the mat.
• Take 1-2 breaths in child’s pose, then engage your core, return to an all-fours position, lower your hips to the floor, press into your hands, and lift your chest into an upward-facing dog position.
• Hold for 1-2 breaths, lift your hips, and return to child’s pose. Repeat the sequence.

2. Primal Squat With Alternating Reach:

• Stand with your feet wider than hip-width apart and palms together in front of your chest.
• Lower into a low squat, ensuring your hips are below your knees, and keep your chest up without collapsing your knees inward.
• Rotate your torso to the right, reaching your right hand towards the ceiling while looking up. Return to the center and repeat on the left side.
• Push through your heels to return to a standing position. Repeat the sequence.

3. Cat-Cow:

• Start on all fours, with your wrists under your shoulders and knees under your hips.
• Inhale, lifting the crown of your head and tailbone upwards to create a slight backbend. Pause, then exhale, tucking your tailbone forward and drawing your chin towards your chest.
• Repeat the sequence, moving with your breath.

4. Quadruped Thoracic Spine Rotation:

• Begin on all fours, with your wrists under your shoulders and knees under your hips.
• Rest your right fingertips behind your right ear and, on an exhale, slowly rotate to the right, reaching your right elbow towards the ceiling.
• Inhale and rotate inward, drawing the tip of your right elbow towards your left hand. Repeat the rotation in both directions.
• Switch sides by placing your right hand on the ground and resting your left fingertips behind your left ear. Repeat the sequence, alternating sides.

5. World’s Greatest Stretch With Down Dog:

• Start in a plank position, with your shoulders over your wrists and your body forming a straight line from head to heels.
• Step your right foot to the outside of your right hand, lowering into a low lunge. Rotate your upper body to the right, reaching your right hand towards the ceiling.
• Return to the center, lowering your right forearm to the floor in front of your chest. Return your right palm to the ground, step your right foot back into a plank position, and lift your hips into a downward-facing dog position.
• Pedal out your feet, pressing your heels down one at a time. Lower your hips back into a plank position, then place your left foot outside of your left hand, repeating the sequence on the left side.
• Alternate sides and repeat the sequence.

6. Dynamic Kneeling Hamstring Stretch:

• Begin on all fours, with your wrists under your shoulders and knees under your hips.
• Bring your right foot forward and place it outside of your right hand. Push your hips forward, flexing your right knee further.
• Draw your hips back towards your left heel, straightening your right leg and stretching your hamstring.
• Flex and straighten your right leg three more times, moving slowly and with control. Return to the all-fours position and repeat with your left leg. Continue alternating.

7. Roll Down to Plank Walk-Out:

• Stand with your feet hip-width apart and arms at your sides.
• Slowly roll down one vertebra at a time, starting with your neck, until your palms touch the floor. Walk your hands forward to a high plank position.
• Hold the plank, then walk your hands back towards your feet and slowly roll up to standing one vertebra at a time.
• Repeat the sequence.

By incorporating these exercises into your routine, you can enhance your flexibility, range of motion, and overall performance as a cyclist. Remember to prioritize proper form, listen to your body, and make modifications as needed.