Here are a couple of quick pilates exercises you can try out at home. 

Let us know how they went.

Part 5: Hip Flexors

One of the most common stretches given to cyclists is a simple hip flexor lunge stretch. Stretching the hip flexor muscles helps to improve hip mobility, increase flexibility and improve posture on the bike. Here I give you a couple of tricks to make the most of this stretch and make it that much more effective.

  1. Kneeling with one leg forward, knee bent at a 90-degree angle.
  2. Make sure your hips are in line with your back knee.
  3. Instead of leaning straight into the stretch, rather get a little taller with the body.
  4. Squeeze the buttocks of the back leg and flatten out your lower back, engaging your abdominals.
  5. Lift the arm opposite your front leg and lean slightly over to same side as that leg.
  6. Hold for 30 seconds each side.

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Olivia Bloomer is a Biokineticist as well as Skills Development Facilitator at The Sport Science Institute of South Africa (SSISA). She is a qualified yoga instructor and passionate about using biokinetics and yoga as a tool for rehabilitation and performance enhancement.

Follow her on Instagram @livinmoving

| PILATES FOR CYCLISTS

HIP FLEXORS

Pilates is something all cyclists can benefit from. SSISA Biokineticist Olivia Bloomer tackles the key exercises that we should be doing on a regular basis.  This series is just a sample of the benefits of Pilates for cyclists and is all the more reason to sign up for a class at SSISA or join them with their online courses.

PART  5: