Yoga | Hip, Neck & Shoulder Mobility Routine with Sheona Mitchley

Crunching over the bars for hours on end can lead to reduced flexibility in the hips, neck and shoulders. Try this routine a few times per week to restore your mobility and well-being.

Neck rolls

6 august 2025, cape town, SOUTH AFRICA | gentle yoga poses that benefit cyclists as published on bike network by myles kelsey
Neck rolls help to warm up prior to exercise and to relieve neck and shoulder tension accumulated from incorrect posture, limited spinal mobility and stress.

Begin standing or in any comfortable seated position. Elevate your spine and relax your shoulders.  Drop your chin to your chest and draw it across to your right shoulder to feel a stretch in the left side of your neck. Then roll the chin back through the middle across to the left shoulder to stretch the right side of your neck. Repeat four or five times, pausing and holding for an extra breath if there are any areas that feel particularly tight.  Move slowly and mindfully, within your own comfortable range, so as not to strain any muscles in your neck.  

Eagle arms

6 august 2025, cape town, SOUTH AFRICA | gentle yoga poses that benefit cyclists as published on bike network by myles kelsey
This pose is beneficial for stretching the upper body and shoulders. It improves shoulder, elbow and wrist joint mobility whilst also increases lung capacity by encouraging the breath into the backs of the lungs.

Reach your arms out wide and then bend your elbows and wrap the right elbow underneath the left, crossing at the elbows and again at the wrists. Bring the palms together to touch, however, if the cross at the wrists is not available then press the backs of the hands into each other.  Traction the upper arms away from the shoulder joints and reach the fingertips upwards to create a stretch in the upper back, shoulders and lower trapezius muscles.  Relax the face and the neck while breathing deeply into the upper back and the back of the ribcage. 

Three-legged dog

6 august 2025, cape town, SOUTH AFRICA | gentle yoga poses that benefit cyclists as published on bike network by myles kelsey
This pose strengthens the arms, shoulders and core, lengthens the spine, improves hamstring flexibility and hip mobility.

This variation of Downward-Facing Dog is great for riders who have notoriously tight hips. Begin on all fours, shoulders over your wrists and hips over your knees. Tuck your toes and lift your hips up and back while pressing down through your hands and feet, lengthening the arms. Work your chest towards the thighs, keeping a slight bend at your knees if your hamstrings are tight.  The emphasis is on finding a long straight spine as opposed to a rounded back.  Spend a few breaths in Downward Facing Dog then raise your right leg up as high as possible while pressing your left heel towards the ground.  Keep your hips and shoulders level and weight evenly distributed across both hands. For a deeper stretch into your hip, roll your right hip open, stacking it on top of your left hip.  Hold for 30 seconds before changing sides. 

Lizard pose

6 august 2025, cape town, SOUTH AFRICA | gentle yoga poses that benefit cyclists as published on bike network by myles kelsey
Lizard Pose is a great stretch for the inner groin muscles, hip flexors, hamstrings and quadriceps. It can help to improve the flexibility of your hip ligaments improving range of movement in the hip joint.

From all fours, step your right foot forward to the outside of your right hand and lower your left knee onto the ground. Make sure your right knee is stacked over your ankle and rotate your right foot out to the right at about forty-five degrees to open your hip. Now, sink your pelvis down towards the mat while breathing deeply and relaxing into the hips.  If you feel comfortable, lower down onto both forearms. Keep your chin lifted and your chest open. Hold for 1 minute on each side.

Hip circles

6 august 2025, cape town, SOUTH AFRICA | gentle yoga poses that benefit cyclists as published on bike network by myles kelsey
This is a great way to work mobility into the hip flexors, glutes and hamstrings, encouraging a 360-degree rotation into the hip joint.

Lie on your back and support the back of your head with interlaced hands or a small cushion.  Keep a long spine and a slight engagement in the core as you lift your feet off the floor. Inhale to draw your knees towards your chest and exhale to split the knees and circle the thighs away from your chest. Keep the movement fluid and the circles as big as possible for five to eight rounds. Then switch directions: inhale to send your thighs away and exhale to split your knees and circle your thighs towards you. To add a stronger activation in the core, curl your head, neck and shoulders off the floor supporting the back of your head with your hands.

Figure four pose

6 august 2025, cape town, SOUTH AFRICA | gentle yoga poses that benefit cyclists as published on bike network by myles kelsey
Figure 4 gently opens the hips, encouraging an external rotation in the hip joint and stretches the piriformis, glutes and lower back while relieving tension in the muscles surrounding the sacrum.

Lie on your back, knees bent and feet hip-width apart on the mat. Raise your right leg and place your right ankle onto your left thigh, just above the knee. Keep a strong flex in your right foot to protect the knee joint and encourage the right knee away from you to open your right hip. If this is enough stay here; or for a deeper stretch, raise your left foot off the mat and interlace your hands behind your left thigh, pulling your left thigh closer towards the chest. Ground your shoulder blades and the back of your head on the floor and lengthen your tailbone so your spine is long. If it is difficult to keep your head down, place a small cushion underneath it. Hold for thirty seconds to one minute, before switching sides.

| IMAGES: Oliver Barnett | SEQUENCE: Sheona Mitchley / @sheonayoga |

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