Do these stretch-strength poor posture exercises for cyclists!
It’s a simple fact. Cycling is not great for our posture! Neither is the predominantly seated life- and work-style we lead, spending long periods hunched over with our shoulders and upper back rounded, neck craned upward, and hips bent.
Proper posture positions your ears over your shoulders to prevent rounding of your upper back and your head from protruding forward.
Cyclists are known for taking pride in their fitness and strength, but have you ever noticed how they hunch over their bikes? It’s as if they’re trying to become one with their machines, sacrificing their comfort for the sake of performance.
But why do cyclists have such poor posture?
Make sure that your low back is not slouched when you sit.
Well, it all comes down to aerodynamics. Every bit of wind resistance can slow you down and make your ride more difficult. Cyclists lean forward and tuck their bodies in as much as possible—it reduces drag and allows us to go faster with less effort.
However, this posture can wreak havoc on our bodies. Our necks crane forward, our backs curve excessively, and our hip flexors become tight and inflexible. Over time, this can lead to chronic pain, discomfort, and decreased performance due to muscle imbalances and tightness in the chest, neck, back, and hip flexors.
Poor posture typically has a forward head, rounded forward shoulders, a rounded forward spine, and anterior pelvic tilt.
Good posture demonstrates ears in line with the shoulders, hips, and ankles. It is your tallest position with your feet flat on the ground.
It’s like trying to drive a car with misaligned wheels. Sure, you might be able to go fast for a while, but eventually, the vehicle will start to wobble and shake. If you keep driving like that, you’ll damage the car’s tires and other important components.
The same goes for cyclists. They risk serious injury and long-term damage if they don’t care for their bodies and adjust their posture. It’s like riding a bike with a soft tire—sure, you can keep going, but it will be a lot harder and more uncomfortable than needed.
So, if you’re a cyclist, remember to care for your body. Take the advice of your body mechanic, a physical therapist.
Much of Physical Therapy education could be summed up in one sentence, “Stretch it if it’s short and strengthen it if it’s weak.” Of course, the oversimplification isn’t indicative of the benefits of the intricate nuance of the studies, and there are some cases when you don’t have to reinvent the wheel.
The following poor-posture-preventing stretch-strength exercise pairs are an example. You can do them in your home gym after your ride, like me, to make it simple.
Chin Tuck and Levator Scapulae Stretch
Slowly draw your head back so that your ears line up with your shoulders.
Place the arm of the target side behind your back and use the other to pull your head downward and towards the opposite side.
Doorway Pec Stretch and Elastic Band Bilateral External Rotation
Stand in a doorway with your arms on the frame as shown and head and chest up. Gently lean forward without arching your back.
While holding an elastic band with your elbows bent and palms up, rotate your hands apart and keep your elbows near the side of your body.
Pelvic Tilt and Dead Bug
Lie on your back with your knees bent and arch your low back and then flatten it repeatedly as your pelvis tilts forward and back during the movement.
While lying on your back, brace your core to maintain a neutral pelvic position to prevent your back from arching and alternate your arms and legs.
Hip Flexor Strap Stretch and Prone Alternating Arm and Leg
In half kneel position with a strap around your rear foot, pull up while gently rocking forward with your back straight.
Start face down and brace your core to maintain a neutral spine as you simultaneously raise your opposite arm and leg.
For more ways to actively treat your cycling-related aches and pains check out the Injury Prevention & Treatment page of The ZOM!
To subscribe to the Zommunique and receive more informative and entertaining articles like this one sent directly to your inbox, click here!
Semi-retired after more than 20 years as the owner and director of a private Orthopedic Physical Therapy practice, Chris now enjoys the freedom to dedicate himself to his passions—virtual cycling and writing.
Driven to give back to the sport that has enriched his life with countless experiences and relationships, he founded a non-profit organization, TheDIRTDadFund. In the summer of 2022, he rode 3,900 miles from San Francisco to his “Gain Cave” on Long Island, New York, raising support for his charity.
His passion for cycling shines through in his writing, which has been featured in prominent publications like Cycling Weekly, Cycling News, road.cc, Zwift Insider, Endurance.biz, and Bicycling. In 2024, he was on-site in Abu Dhabi, covering the first live, in-person UCI Cycling Esports World Championship.
His contributions to cycling esports have not gone unnoticed, with his work cited in multiple research papers exploring this evolving discipline. He sits alongside esteemed esports scientists as a member of the Virtual Sports Research Network and contributes to groundbreaking research exploring the new frontier of virtual physical sport. Chris co-hosts The Virtual Velo Podcast, too.
