21 Minute Cyclist Flexibility Routine (FOLLOW ALONG)

[Music] what is that water out Warriors and welcome back to another video today I've got probably one of the most requested follow alongs I've had recently and that is a stretching routine of flexibility routine for specifically cyclists as always there is an offline PDF follow along with pictures linked in the description down below so if you want to use that one go check that one out otherwise let's jump straight into this routine right so we're going to start up in the shoulder area and work our way down to the lower Limbs and we're going to look at you know opening up the chest when we're cycling we're in a four position rounded shoulders round and back a lot of compression here a lot of shortening of this side tight hamstrings tight quads there's a whole lot to address so we're going to start off with some cat counts we're going to start a quadruped position and we're simply going to start with some breathing so as you inhale we're going to try and extend through the spine so we're going to try and Arch our back as much as possible inhale look up for the sky and then as you breathe out you're going to try and Arch the back as much as possible and Tuck the chin I'm gonna do 10 of these so I'm going to breathe in and then breathe out foreign imagine you've got some headlights or a light on your bum I'm going to try and shine that light at the sky and really feel that back contract well five here now [Music] number four foreign with this one and I want it to be like a continuous sort of effort two more [Music] so last one here I'm going to come down into a prime position I'm going to have our hands underneath our shoulders and then we'll get is we're going to try and breathe in nice deep breath in as we breathe out we're going to push from our hands and try to push as far as up as we can but anyway go as far up as we can keep our hip in contact so if we come up here and our hips are up this is no good we want our hips to remain in contact so just come as far as you feel you can get your arms up and then as you breathe in you come back down to that bottom position foreign [Music] as you come back down there's only five of these in total that's one done so we're looking for the lower back just to relax it so again just push that massage and feel comfortable keep those hips on the floor two more it's the last one now come down again that's right so staying in this face down position we're actually gonna do some thoracic rotation extension work so essentially we're going to be doing the motion of pulling kind of a bow back and through doing this motion we're going to rotate around the shoulders we're going to open up the chest a bit can I correct some of this position which you might be used to doing you're going to want this one pillow something to support your head so you can lie on your side and make sure you have plenty of space either side we're going to start on the right hand side so you're going to start by lying right hand side right arm extended out and then from here the more you tuck up the more this is going to focus on that rotation the further you tuck the more it's going to allow that rotation to go into the lower back so more tuck harder less tuck easier I'm going to start hands together we're going to essentially going to pull back we're going to stroke all the way up our arm across our chest and we're trying to think about pulling this elbow down towards the ground I want to make sure we can touch the ground so again if that means you have to open up that tuck that's what you need to do we also want to make sure that these knees don't come off the ground I'll try and think about keeping them pinned down to the ground so we've got two opposing forces we're trying to pull down these down here try and pull our elbow down to the ground so I'm going to do five per side I'm going to breathe in as we put over and we're going to breathe out as we come back really reach over as you come back as well so breathe in [Music] make sure you're pulling the knees down pulling the elbow down get a nice rotation of the spine so number four now the last one we're going to pause in this last one for a few breaths and it twisted Rotator positions all right I'm just going to pause now and take a couple of breaths it's a great I'm gonna get you to swap to your left hand side I'm going to do this by flipping around but you can just literally turn over and we're going to repeat that same movement again so left hand down tuck up as far as need to I'm going to reach that hand away you're then going to pull that elbow back and round keep those knees on the floor breathe in and breathe out go back to that starting position um [Music] so we're on three now before do one more pause in this last one so remember a couple of deep breaths here and that is that stretch done from here I'm just gonna sit up you'll place our hands behind us fingertips facing away nice tight position we're just going to start to walk those fingertips out I'm going to try and keep the chest up staying at the shoulders around we're going to keep the chest up pin the shoulder blades away and just keep walking as far as we can we're looking for a stretch now over the arm over the bicep potentially even into the chest this one's gonna it's called the German set we're just gonna sit in this position once we get to a point of stretch active with the shoulders so just don't relax into it try to be always lifting the chest upwards the reason we're doing this is you know sat on a bike spent a lot of time again that forward position the arms and the biceps and the short on position so we're going to stretch them out we're going to open things up which again we can just breathe we're going to hold this for about 30 seconds so over this 30 seconds you can try to let those hands as inch that more or further behind you as feels comfortable remember always pushing down and away with the hands foreign for a little bit longer another 10 seconds another little breath in walk our way back up we're actually gonna now go from here into a 1990 position so we're going to have our right leg forward I'm going to swivel our left leg back and around so what we're looking for here is that our front leg coming directly out in front of us at 90 degrees we're going to bend the knee to 90 degrees as well so that's our first 90 90 second leg it's going to go out at 90 degrees and then our knee is also going to be at 90. so from here we're going to twist we're going to Face Forward try to be as upright as possible if this isn't comfortable for you if you can't quite get in this position if you feel like you're falling over onto your side just get yourself a little elevation Place underneath the hip just going to reduce the intensity here and allow you to get in a better position so do that as you feel as needed from here we're going to try to roll forward onto this front leg so we're going to think about twisting the pelvis rolling it over not rounding the back over so keep the chest nice and Tall just roll Lean Forward into it should feel a stretch in that glute of this front leg and then from here we can do some pin apps so we're going to try and think about pushing this knee down into the ground using our glute so I can track the muscle press down into it press down for five four three two and one breathe out and try and lean a little bit deeper into it so three of those so we're gonna breathe in again and we're going to press the knee down so press five four three two one lean a little bit deeper again keeping that chest up leaning into it last one press five four three to two and one I'm just gonna rest in this relax this last little position feeling the best stretch and that glute I'm gonna hold this for another 10 seconds so come up I'm gonna twist to face more into that Center position gonna swivel the hips drop this other side if you're not just going to swap there we're going to do five of these hip swivels just moving in and out as much as possible we're just going to try and keep the chest facing forwards and just dropping the knees from each side one more and we're going to end up so we're facing the left hand side so now we're in that same lifestyle position left hip facing forward right leg at night and 90 as well so we've got that nice 90. I'm going to take our hand we're going to lean forward into it again Elevate those hips as you need to by the way and we're going to find that point of stretch and then we're going to do some more pnfs we're going to actively push the knee down into the ground I'm gonna hold five seconds four three two one pretty that we're gonna go deeper into that stretch okay it's another one here so five four three two one go deeper so last one press the knee down five four three two one go deeper I'm gonna hold this last position for 10 so I'm going to come back up again we're going to do some of those hips we're just going to do five so you know rotate round of course I can try to keep that chest facing forward another one one more finish on this right hand side so we're now going to stand up into a nice plank position we're going to press into downward dogs this one we're thinking about the hamstrings rather than the shoulders so I don't mind if the shoulders are a bit closer I just want you to push to the point in which you feel the stretch on the hamstrings if that means you're more up here absolutely fine just kind of move to where I thought it's kind of people just gonna walk backwards and forwards so when you go down with the ankle you're going to feel a more intense stretch because it's bringing in that sciatic nerve just walking side to side feeling it out if you are quite tight you can do this with your hands on it so for a chair or something that's going to bring you up even higher reduce the stretch so I'm just going to do about 20 of these going back and forth [Music] [Music] foreign so we're going to take our right leg and bring our right leg forward to our hand line so we're in essentially a bit of a lunge position now from here we're just going to go down and we're going to try and get nice and low down we're going to let this knee drop out to the side as it feels comfortable so we feel a stretch on the inside of the thigh underneath the hamstring adductor and we're also going to be looking to put a stretch over the hip flexor of this back leg so we're going to come down as far as we can if that is if that view is here that's fine if that view is on your elbows but also fine I'm just going to hold this position now feel a bit of that stretch it's going to hold this for 30 seconds just try to chill out here nothing too serious keep holding another 10 seconds or so foreign [Music] back to that straight arm position at the top gonna let this front foot wiggle out a little bit and I'm going to twist and we're going to move and lean into our left hand side so we should now feel a bit more of an emphasis on this back leg over the hip flexor but also going down to the side of the body as well so move out feel it out it's comfortable just gonna make sure we twist into that side and just sink down and just find that point stretch and then just hold it straight arm the loaders on this arm again I'm just going to sit and we're going to hold this for 30 seconds so keep holding another 15 seconds here another five seconds or so bye you go back so both legs back we're now going to bring our left leg forward same stretch so bring It Forward up to that left hand and then gonna just drop down as low as we can so just keep lowering the Torso if you can get out your elbows that's great which can hold this position for 30 seconds foreign let's just try to keep the breathing pretty relaxed if you can't breathe nice and sort of diaphragmatically then you're probably pushing the stretch a little bit too much ease out of it another 10 seconds here foreign into our right hand side as we wiggle this foot out a bit and just again feel that stretch going into the side a little bit more intense on that back hip let's breathe let's just keep holding this one make sure the arm's locked just kind of resting on that arm foreign dogs again doesn't matter too much about the shoulders just try and feel the stretch on the hamstrings and wobble just sit in this position for 10 seconds or so a second and we can come down I'm actually going to come to a kneeling position now our toes knees in the ground what we're gonna do here is we're just going to lean back as far as we can so we're going to try and squeeze our hips squeeze our glutes open it feels a little bit more comfortable you can actually drop the feet into a pointed position as well so again walk on back lean on back I'm just going to lift the hips up push the shoulders down so it should feel like a nice stretch over the hips squeeze the glutes to make sure the glutes are engaged and I'm just going to hold this position those of you a little bit more flexible you can move to what would be a camel position but for the moment just being active squeezing the glutes trying to feel like you're going to tuck the hips under so don't Arch the back try to squeeze the glutes push the hips forward and we're going to hold for another 20 seconds so keep holding keep squeezing active Edition looking for a stretch over the chords last five four three two and one last one I'm gonna finish up with a nice child play position so stay in that kneeling position we're just gonna sink the hips back reach the hands up overhead I'm just gonna sink and hold to take five breaths here nothing too strenuous just kind of relax in the position should feel like kind of tension just release a little bit foreign foreign as always guys if you enjoyed this video don't see you can hit that thumbs up button and support the channel right next to us also that subscribe button if you're enjoying the body weight or a tribe as we get close to 500 000 subscribers make sure you don't miss out any more future videos uh if you have any questions about today's follow along then you know leave a comment in the comment section down below let me know your thoughts on it if you haven't ever request for any other more follow alongs as well but that has basically been it for this week guys I'll catch you in the next episode have a strong week [Music] thank you [Music]

Channel: Tom Merrick

Views: 302,419

Keywords: cycling stretches, cycling flexibility, cycling flexibility exercises, cycling stretching exercises, post cycling yoga, post cycling stretch, post cycling workout, cycling flexibility routine, cycling, cycling stretches and flexibility exercises, cycling stretches after riding, cyclist stretches, cyclist flexibility

Id: I-WyyqYhBGQ

Length: 22min 30sec (1350 seconds)

Published: Sun Aug 09 2020