Keep on Pedaling
It’s important to find fun ways to keep your body active and give yourself a hobby in the form of exercise. Trying new types of exercises to incorporate regular physical activity into your routine is something we always recommend at Get Adjusted Chiropractic! Cycling is an excellent way to keep your body in motion and establish an exercise routine.
There are many variations of cycling that you can explore — from traditional outdoor cycling, stationary bikes, or cycling classes. During the COVID-19 pandemic, stationary bike usage in particular soared as people turned to their houses as their home gyms, in addition to personal space and office! We learned to do everything from the comfort of our homes in the last year and cycling is one of those great activities that can be transferred from our indoor set up to outdoor adventures.
Health Benefits of Cycling Cycling is a perfect example of low impact cardio. Many of the motions provide strength training and stretches as you complete the workout, making it a near-full body exercise. Throughout the lower body, large muscle groups like the quads, hamstrings, and calves are used extensively during a ride.
Like most exercise, cycling can be a reliable way to decrease body fat levels while maintaining muscle and joint strength. Overall strengthened bones can improve quality of life and allow you to cycle for years to come — and enjoy all of your other favorite activities as well! Cycling is a great way to improve your posture and coordination, which is why it’s one of Dr. Justin Lewis’ favorite recommendations for his patients.
“Cycling is a stationary way to engage increased heart rate levels, uses more aspects of each muscle with different inclines, and overall is great for heart health,” explains Dr. Justin Lewis.
Chiropractic Care for Cyclists Most of us have navigated our work-from-home environment over the last year. For some, that’s been a welcome addition to their work-life balance — but for all of us, it’s thrown our posture and exercise routines way off balance! As a workforce, we’re sitting more than ever.
Misuse of our muscles and joints can keep us from our favorite activities and lead to long term damage.
“The reason why chiropractic and cycling go so well is that although cycling is great for you, it naturally ‘hunches’ your posture,” says Dr. Justin Lewis. “Chiropractic adjustments can help straighten you and limit the effects that cycling hunching will have on your body to keep mobility normal.”
When we sit for extended periods of time, our hip flexors stay flexed and tighten the muscles around our hip. If we get on a stationary or road bike without stretching, we’ll hold the same position for most of the workout and continue to decrease our hip flexor mobility. The rest of our body will overcompensate by relying on other joints.
Stretches for Cyclists: It’s vital to your health to add stretches to your schedule when doing any physical activity. In your personal fitness routine, you should add warm-up and cool-down stretches to prepare your body before, during, and after workouts.
By preparing your body prior to your ride, you can increase your potential and get your body ready to move! This activates the nervous system to keep you in good shape for your cycling. A post-workout stretch releases any built up lactic acid, to help your body recover.
“Stretching should become one with any sort of exercise,” emphasizes Dr. Justin Lewis. “You want to develop a stretching habit that you always feel the need to do with a workout to loosen and enhance the muscles while using them to limit overuse and fatigue.”
Dr. Justin Lewis suggests any of the following stretches for your pre- or post-workout routine!
Kneeling Hip Flexor/Quad Stretch Lower into a kneeling position and place a pillow underneath the kneeling knee. Squeeze your glutes and push your front leg forward. Hold this position for 2 seconds before returning to the starting position. Repeat 3-5 times.
Thread The Needle – Rhomboids and Mid Traps Get onto all fours and stretch your arms in front of you. With one arm, reach underneath the opposite arm and turn your head. Hold this position for 2 seconds before returning to the starting position. Repeat 3-5 times on each arm, for up to 5 sets.
Calf Stretch Wrap a stretching strap, towel, belt, or tie around one of your feet. Keep your leg straight and point your toes upward. The stretching strap should help you into a deeper range of motion. Hold for 2 seconds, before returning to the starting position and repeating 3-5 times.
Thoracic Spine Extension Stretch Lay down on a small foam roller and extend your mid back. Move into a small crunch and then re-extend over the foam roller to mobilize your thoracic spine. Repeat this for up to 1 minute.
Hamstring Stretch Wrap a stretching strap, towel, belt, or tie around one of your feet. Bring your leg up completely straight, using the strap to assist you into a deeper range of motion. Try to keep the opposite leg straight on the ground. If this is uncomfortable, bend the opposite leg with your foot on the ground. Hold for 2 seconds, before returning to the starting position and repeat 3-5 times.
Cat and Cow – Entire Spinal Column Stretch Get onto all fours with your hands and knees on the ground. Take a deep breath, push your hands into the floor, and round your back towards the ceiling while bringing your chin to your chest. Hold for 1-2 seconds before pushing your stomach towards the floor and raising your head up towards the ceiling. Repeat this for up to 1-2 minutes. Make sure to go slow and don’t hold these positions for more than 1-2 seconds.
If you are a cyclisting wheather its indoor or out, book an appoitment with Get Adjusted Chiropractic for optimal care. Schedule your an appointment online today or call our office at 845-809-8300 to schedule a visit with Dr. Justin Lewis.
