5 yoga-inspired stretches to improve mountain biking
Construction and maintenance of bicycles

5 yoga-inspired stretches to improve mountain biking

"Oh no ... another article that will sell us yoga ... We're tough guys, we don't need that!"

Agree, this is basically what you said to yourself when you saw the title of the article, right?

Think again, yoga is not a sport meant for flexible, lean and super zen people.

By working your muscles deeply, making them flexible (no, you are not doomed to be rigid for life), you will limit your risk of injury, improve your posture, and increase cycling comfort.

Shall we place bets?

Do these 5 yoga-inspired stretching exercises after 1 month of mountain biking and you will see the difference 🌟!

What muscles to stretch after mountain biking?

We don't realize it anymore, but pedaling is actually quite a complex gesture that requires excellent coordination (otherwise it's a fall!) And great muscular endurance (otherwise it's not a sortie anymore. MTB, but a good move! ).

🤔 Stretching is fine, but what is the stretch?

  • lumbar-iliac
  • buttocks
  • quadriceps
  • hamstrings
  • anterior and posterior calf muscles

5 yoga-inspired stretches to improve mountain biking

Lumbar-iliac stretch

Pigeon Pose 🐦 – Kapotasana

The lumbosacralis muscle can be thought of as the center of the body as it connects the legs, lower back, and chest. This is very important for the quality of our breathing, because it works in close connection with the diaphragm to which it is connected by tendons, at the level of the solar plexus.

In short: if the diaphragm moves, the psoas muscle moves.

If not stretched, it can cause tension in the legs and lower back. In short, if we only had to stretch one, we would be stretching the psoas!

See 6 Essential Mountain Biker Yoga Poses

Stretching the buttocks

Sitting Twist Pose - Ardha Matsyendrasana

A twist is a pose in which the spine rotates around its axis like a screw.

Crunches are one of our favorite stretches because, in addition to relaxing the muscles that make mountain biking so exhausting:

  • they help relieve tension in the back
  • they restore flexibility to our spine
  • they stimulate our digestive system.

Quadriceps stretch

Post demi-ponture – Setu Bandhasana

We do not dwell on this topic, we all remember the pains that subsided within 3 days, the time when we thought we were stronger than everyone else, thinking that we did not need to stretch.

Half-bridge pose 🌉 stretches the hips, but also energizes the spine:

  • providing space between our intervertebral discs
  • relaxing your back muscles
  • toning muscles in the lumbar region

See 6 Essential Mountain Biker Yoga Poses

Hamstring Stretch

Pose de la penne - Paschimottanâsana

The hamstrings are 3 muscles on the back of the thighs that run from the thigh to the back of the tibia and fibula.

Claw pose 🦀 is practiced while sitting or standing, you decide.

If you can't touch your toes, don't panic! The goal is not to go as far as possible, but to keep your back straight.

Stretching the anterior and posterior tibial muscles

Camel pose - Ustrasana

It is not easy to stretch your shins ... This pose 🐫 is ideal for stretching the entire front of the body, from the tips of the feet to the throat.

However, these back bends are not recommended for people with back injuries and migraines.

After the camel pose, we recommend the baby pose, which will relax your back.

Child Pose 👶 - Balasana

To move on

UtagawaVTT has teamed up with two mountain bike experts, Sabrina Johnnier and Lucy Paltz, to create a training program aimed at improving everyone's riding technique (whether we're preparing for a competition or just looking for specific advice to finally improve our practice).

This training seminar is the only program dedicated to mountain biking in general. It includes, among other things, a yoga-based fitness and recovery program.

Sabrina Johnnier, Mountain Bike Trainer and Yoga Teacher, has created a workout specifically designed for mountain bikers in which she details every move and mistake that shouldn't be made.

Find out more about MTB trainings:

5 yoga-inspired stretches to improve mountain biking

Sources:

  • www.casayoga.tv
  • delphinmarieyoga.com,
  • spriyoga.fr

📸: Alexeyzhilkin – www.freepik.com

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