stretching

It's All In The Hips

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Boosting Hip Strength for Cyclists

We’re all aware that cycling has a great effect on our physical health but as research is consistently proving, it also has a positive effect on our mental health too. While some of us cycle to get fit, for many of us, we ride simply because it makes us happy and helps improve our mood. Whatever the reason you enjoy cycling, it’s likely that you feel pain or tightness after a ride so if you want a fitter, stronger and leaner body, it’s important to keep all your muscles toned.

The stiffness that is often felt originates from the hip rotator muscles which are hidden under the glutes and is down to our hips never being open while we’re on a bike: as our legs go up and down, we never straighten enough to open up our hip joints. Subsequently, the strength in our hips are paramount to boost cycling power and limiting the strain on the lower back so it’s beneficial to do stretches to improve our physique and contribute to our well being..

Incorporating these exercises into any hip-flexor fitness regime to loosen tight hips will help develop your strength to generate maximum power with minimum strain.

#1 Activating the glutes muscles

Due to us spending a great deal of time sitting down, our glute muscles have a tendency to not function as well as they could. A reaction to this is that other muscles, namely our lumbar extensors and hamstrings, are called upon to the job of hip extension.

Lie down on the floor on your back with your legs bent and raise one leg. Pushing your hips from the floor, focus on contracting the muscles of your glutes while keeping the toes of your lifted leg upwards. Alternate legs as a pre-warm up.

#2 Power Bridge

This is designed to stretch the hip flexors whereby the bridge strengthens the connection between your glutes and lower back.

Lie on your back with your knees bent and your heels close to your glutes. Arms should be at your sides with your palms down. Push your hips off the floor, tighten your glutes and push up from your heels. Keep toes raised and lower yourself downwards to complete the rep. Hold for a couple of seconds and repeat.

#3 The low lunge

This exercise is an important stretch for hip flexors and also effectively works for stretching the upper thighs.Position yourself on all fours - you might like to place cushions under your knees. Step up your right leg between your hand and raise your upper body. With your bottom tucked in, slowly slide forwards into the lunge position. When you can feel the stretch - at the top of the leg where it joins the front of the hip - stop and repeat.

Needless to say, stretching is paramount, so make sure to never skip this part. Here’s to many more great bike rides.

 

Have any hip strengthening exercises that have worked for you? Share below!