Keep Your Body Moving Well Whilst Using Two Wheels

Did you know it’s cycle to work day this Friday 5th August? A perfect opportunity to dust the cobwebs away from your bike and get some fresh air and exercise, and an excuse for me to write about cycling. Not that I need an excuse!

I know cycling is not everyone’s cup of tea, but I’ve certainly noticed an increase of cyclists around the Lincolnshire area, especially at this time of year which has been brilliant to see. Whether you cycle for fun or have ‘all the gear’, I wanted to share a few things to help you take care of your body whilst cycling. If you have ever rode a bike you will know it involves sitting and leaning forward, which puts your body and spine into a forward flexed position. These are two things that can cause tension and discomfort over time if done frequently and don’t take steps to help combat it.

So here are 3 ways you can take care of your body and spine whilst on the bike:

1. Move around
Whilst you are out on your bike, periodically take a moment to sit up or have a stand on your pedals to help ease some tension from that flexed forward position. If you are confident to ride with one hand, alternate releasing one hand from the handlebar, shake your arm and wrist out then switch.
I appreciate that if you are racing in a time trial you may not want to sit upright and have a stretch whilst on the bike, but for the majority, myself included, this probably isn’t the case so enjoy a few moments for you, and why not take in the scenery in the process?!

2. Keep hydrated
If you are out for a bike ride be sure to take a water bottle with you. It can be deceiving on the bike because even though you are exerting yourself, you may not build up a sweat due to the breeze keeping you cool. But you will still be breathing more than normal and sweating, so allow time during your ride to have a drink. This will keep your energy levels high and help with your recovery following.

3. Make sure the bike is right for you
If you are enjoying longer bike rides, I would highly recommend that you ensure your bike is the right size for you and that it is set up correctly. There are independent businesses and bike shops around that offer bike fits. This will reduce the aches and pains that can occur and risk of injury, and make your cycling experience more enjoyable. It certainly is a worthwhile investment.

Now let’s talk off the bike.

When you finish your cycle, take some time to stretch out. Here are some areas of focus:

Lower back
Here is a video I did last year sharing some stretches I love to do after a cycle which can be really helpful for your lower body. You can check these out here

Upper body
Enjoy some time to stand upright and do some stretches to open up those chest muscles. You can do this using a doorway. Lift one arm up and place it vertically on the wall/door with the elbow of your arm slightly lower than your chest. Step forward so the door arm ends up being pushed behind your body and gently rotate your upper body away so you feel a stretch at the front of your chest. Hold for 10-15 seconds and repeat on the opposite side, as many times that feels right for you.

My final thought is to have some fun! Cycling can be a fantastic way to spend quality time with friends and family, or quality time for you, and we are fortunate to have some lovely places on our doorstep that are accessible and safe if you prefer not to ride on the road.

If you are at work on Friday I hope you enjoy a cycle to work, and beyond that I hope you have some adventures this summer on two wheels.

If I can be of any help, please do get in touch.

With love,
Sarah