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Sports training

Mobility routine for cyclists

Riding holds your hips bent, your back rounded and your neck tipped back for hours. No trial has tested a mobility routine for cyclists, so this one is ours: slow moves and short holds that take each area the other way, plus endurance work for the back muscles, which had less endurance in cyclists with back pain. Do it after rides or on most days.

15 minBeginner12 movesA foam roller · A wallBack · Abs · Quads · Hamstrings · Glutes · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Spine and hips

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoUndo the riding curveHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Half-kneeling hip flexor stretch2 × 30 s each side
    Beginner · Quads, Glutes · 3D demoTuck your pelvis under. Harder: the couch stretchHarder: Couch stretch
  3. Supine hamstring stretch with a strap2 × 30 s each leg
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  4. Reclined figure four (eye of the needle, Sucirandhrasana)2 × 30 s each side
    Beginner · Glutes · 3D demoHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)

Upper back and chest

  1. Foam Roller Thoracic Extension6 slow reps
    Beginner · 3D demoSkip it with osteoporosis unless a physiotherapist has cleared itHarder: Fish Pose (Matsyasana)
  2. Side-lying Open Book Rotation6 each side
    Beginner · 3D demoHarder: Reverse lunge with rotation
  3. Doorway chest opener2 × 30 s
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish Pose (Matsyasana)

Neck

  1. Chin tuck10 × 5 s holds
    Beginner · Neck · 3D demoGlide your head back, chin levelEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  2. Neck CARs3 slow circles each way
    Beginner · 3D demo

Back endurance

  1. Bird dog2 × 6 each side, with 5 s holds
    Beginner · Back, Abs, Glutes · 3D demoEasier: Bird dog, one limb at a timeHarder: Bear Crawl
  2. Prone Y-T-W raises1 to 2 rounds of 8 of each letter
    Beginner · Back, Shoulders, Neck · 3D demoForehead on the matEasier: Wall angelHarder: Bent-over reverse fly

Hands

  1. Wrist & forearm flow1 min
    Beginner · Forearms · 3D demoAfter long rides with your weight on the barsHarder: Wrist flexor stretch

Tips

  • Hold stretches for 30 seconds or more after riding. Before a hard effort, keep stretches short, under a minute per muscle, and keep moving.
  • Back sore on the bike? Try a higher handlebar or a more upright position, build back endurance, and read the warning signs on our back pain guide.
  • Numb fingers after rides: change your hand position often. If numbness or weakness doesn't settle, see a GP.
  • Neck stiff on long rides: move your hands around the bars from time to time, and look ahead with your eyes as well as your head.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the mobility routine for cyclists take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A foam roller, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.