A novel approach to learning ‘correct’ cycling posture.

And we wonder why we have neck pain?
  1. Understanding and adapting to optimal cycling posture (more on this coming up next)
  2. BikeFit adjustments / refinement
  3. Bodily strength/ flexibility / coordination
  4. Training concepts and appropriate loading strategies to increase tissue tolerance to increased demands from load, terrain, or difficulty.
Fig 1. “Hip hinge” Start in a standing position, with stick in contact w head and sacrum, and begin to ‘hinge’ forwards — this teaches you ‘neutral spine’ posture in a flexed position, like on a bike.
Fig 2. By now removing the stick from the ‘hip hinge’ exercise, it allows you to feel what a ‘neutral’, stable spine posture feels like, and the muscles involved to hold you in this position. Holding this positon for up to minute can help recuit and strengthen these postural support muscles needed for cycling.
Fig 3. After trying out the hip hinge, and then feeling what this position feels like without the stick, it’s now time to get on the bike — Once on, ask yourself: “Am I able to maintain this position?” and “Does it feel comfortable?” If not, there likely will be some BikeFit considerations to look into.

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Kevin Schmidt

Kevin Schmidt

Owner/Founder of Pedal PT. Passionate Cyclist, Physical Therapist, Clinical Bike Fitter, Dad, and Entrepreneur, living the #BikeLife in Portland, Oregon.