Improve your flexibility, range of motion and your performance on the bike with this upper body stretch routine from Lynette.
CAT-COW POSE – Move into a 4 point base position. Shoulders stacking over the elbows and wrists while hips are stacking over knees. Place the tops of the feet on the mat. Head neutral with the spine. To create the cat shape, speed fingers and press your palms into the floor – push away from the floor and spread your shoulder blades apart. Simultaneously start to tuck your pelvis under you, drawing your pelvis towards your belly button. Let your breath follow your movement. On your next inhale:
THREAD THE NEEDLE – Staying in your 4 point base position. Lift one hand, turn palm facing up and thread the arm under the opposite armpit and through to lie the back of your hand on the floor, thread it through until your threading arms shoulder is on the floor and take your gaze towards the threaded arms palm. Let the movement happen naturally. Stay in the pose for 6 breaths. Reverse the movement and repeat on the opposite side.
ARCHER POSE – In your down dog position,
WIDE-LEGGED FORWARD BEND WITH THORACIC TWIST – Standing along your mat, place your feet wider than hips width apart and your hands on your hips. Place a block or pile two thick books in front of you, centre to your body. Take your gaze up without tilting the head back and start to lengthen through the spine and simultaneously fold forward from the hips – creating a sense of open heart and length but be aware not to arch your spine in the process. Be mindful. When reaching the table top shape, place your hands on the block (books), palms together. Move from the base of the spine to the top of the head. think navel, ribs, shoulders head. Inhaling so not to restrict the torso. Slowly start to draw your right palm up to the sky tracing a straight line up your left arm across your chest in an external rotation. Extend through to the fingertips and lastly let the head follow to a comfortable position. Keep reaching and breathing.
SQUAT, ASSISTED – Stand square to your bike or a chair. Place feet slightly wider than hip width apart. Root your feet to the ground and move your sitting bones towards the floor while gazing forward. You will need to adjust your feet accordingly as everyone’s hips are different. Pause when your femurs are horizontal to the floor, then mindfully lower further if your
Lynette Morris designs and instructs yoga routines for riders looking to improve performance, release muscular pains, improve overall health and mental focus. Lynette has taught yoga for over 10 years across the globe and is passionate about using movement to enhance athletic performance and recovery. @lynwmorris
Images: Wayne Reiche