All month long, we will be going over moves and stretches to keep you healthy on and off your bicycle.

For this first week, we are opening up the chest and shoulders and then keeping them open by strengthening our mid back and shoulders.

This week, we are focusing on hip extension (when the leg extends behind the pelvis). We are starting with an anterior hip release so that we can open the front of the hips and then moving on to an exercise that allows us to strengthen in hip extension.

This week, we are releasing the fascia in our quads to help prevent pain around our kneecap. We are also back on our bellies, strengthening that back line and preventing the shoulders from hunching forward.

This week, we are addressing the upper body. Mobilizing and strengthening our shoulders to help prevent any numbness or tingling while riding. This also has the added benefit of keeping our necks and low backs healthy too.

In the first exercise, this non-relaxing version of a pigeon pose not only gets your hips open, but also strengthens them in your new found mobility so that they stay open.⁠

Then, move on to some bridging with a ball to help strengthen your hamstrings. Strong hamstrings help support your knees and your low back. This exercise is great because it works the hamstrings in both a concentric (muscle shortening) and eccentric (muscle lengthening) way.