Loss of muscles and deterioration of the joints can occur in advanced ages and, together with this, there is a greater risk of suffering injuries, so, sooner or later, we must prepare to strengthen our body if we practice, especially such disciplines. demanding like cycling.
Mobility exercises are an excellent complement to your warm-up routines if you are a cyclist over 40 because they act directly on parts more sensitive to physical changes due to age, such as the shoulders, back and knees. So, don’t be afraid and take note of these 3 exercises for those inspiring cycling sessions.
What are mobility exercises for?
After the age of 30, the muscle mass and strength of our body gradually decrease in a process known as sarcopenia. It is a natural process that also affects the joints, tendons and ligaments, thus increasing the risk of injury from falls or incorrect movements.
Mobility exercises are those that especially tone these parts of the body and serve as a supplement to resistance training, focused on rescuing part of the lost muscles. They work by mobilizing the joints to their full extent.
For slightly older riders, mobility exercises improve their posture, balance, and flexibility, allowing them to ride their bikes without fatigue and painless. Therefore, we present this routine of 3 mobility exercises for mature cyclists .
3 mobility exercises for mature cyclists
This routine can be easily done at home or at work and does not require implements or a large amount of time to do all the reps. They are very fast and easy.
1. Posture of the Y and T
This exercise is made up of two parts that will stretch and move your upper back. You should not use the muscles of the arms to do the movements, but exclusively those of the back and shoulders:
- Stand with your arms up and the palms of your hands open facing each other. Next, push your shoulder blades down and back. Do this movement for about 20 repetitions.
- Then, place your arms out to the sides in a T-shape, with the palms of your hands pointing forward and contract your shoulder blades back and down.
- Squeeze and release them.
- Do this last movement until you complete about 20 repetitions.
2. Leg raises
- Stand with your legs slightly apart and your arms raised, with your elbows aligned with your shoulders and your arms straight.
- Fully extend your right leg to the front, at the height of your hips.
- Slowly return your leg to its starting position.
- Repeat this movement with the other leg.
- Alternate between both legs until you complete about 20 repetitions.
3. Exaggerated gait
- Stand with your legs slightly apart, just as you did in the previous exercise.
- Raise your right knee to the level of your hips, as if participating in a military march.
- Return the leg to its starting position and repeat with the left.
- Continue alternating between both legs for about 20 reps.
conclusion
- This simple routine shouldn’t take more than 10 minutes.
- Remember that you must execute the movements slowly and calmly, without exaggerating them.
- In the last two exercises you can also raise your arms, to better maintain balance and continue.
With a few weeks you will see immediate results in your posture and movements when pedaling, so do not stop incorporating these exercises before getting on your bike.
References
- Zickl, D. (2018). 4 Essential Mobility Exercises for Cyclists Over 40. For Bicycling [Revised January 2019].
