FREE workshop this Friday at 6 pm at EDGE Fitness located on 1502 N. Ainsworth at Interstate Ave.
This workshop will educate cyclists on some great exercises and stretches that can help to make their experience on their bike more pleasant! If you have any questions about the workshop feel free to contact me...DeeAnn at deeann.nelson@gmail.com!
Here are some of the topics that will be covered:
- Explanation of important human anatomy on your bike.
- I will teach Pilates Exercises as well as give you some important exercises to take home!
- We will apply mind-body techniques to being on a bicycle.
Check out what has been published regarding this subject:
www.roadcycling.com/cgi-bin/artman/exec/view.cgi/3/434/
Here is what we talked about:
Body + Bike - Pilates = :(
Biking emphasises strength in your quadricep muscles.Unfortunately, aiding development of tightness in hip flexors and hamstrings. This can limit pelvic mobility resulting in IT Band Syndrome (inflammation in the connective tissue that runs from your hip to your knee on the outside of your leg) which shows up as a stabbing pain in those joints.
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This limited hip mobility can also cause inflammation in your sacroiliac joints (situated between your hips and your back)which can lead to serious bouts of back pain.
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" Classic" Road bike posture has you bent forward which stretches your back especially if your hips are tight (see above). All resulting in your extra sad abdominal muscles hanging slack and growing increasingly weak.
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This all adds up to an unhealthy loss of the natural curvature of your spine. Resulting in unwanted stress being placed on the discs between each one of your vertebrae. Continued stress on the spine results in herniation and loads of unwanted pain!
Your Body + Bike + Pilates= :)
Breath:Integration of your breath into your movement will keep you from overuse of upper respiratory muscles during those hard sprint or long climbs
lateral breathing
belly breath
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Flexibility:This includes those muscles that get worked over on your bike (see above equation.) However it also means learning to move your spine from its constant forward flexion orientation.
Theraband stretches
IT band
Standing hip flexor
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Core strength: Pilates (pronounced as pih-lah-teez) is comprised of 500 exercises that strengthening the core of the body, often referred to as the ‘powerhouse’. Joseph Pilates (founder of the technique) believed that a strong core keeps the body stable and allows the body to move gracefully and provides support to the spine. This is where Pilates shines! There are MANY exercises in Pilates which can be uniquely catered to each and every individual so they can find strength in their transverse abdomenus, internal and external obliques, and pelvic floor muscles. Therefore resulting in a more comfortable ride and LIFE!
Bridging
Marching (Pre-cursor to Pilates 5)
Leg circles
Swan
Bird Dog (Pre-cursor to Swimming)
Plank
Pilates Push-Up
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Yoda-like mind body control: This takes practice...but mind body work will help develop coordination on your bike, we are not talking about rockette kicks or Olympic diver flips, but instead those minor adjustments that can change the way you are positioned enough to allow for continued ease for hours on your bike.
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This all adds up to a more balanced (and therefore) stable pelvis and spine. Resulting in a remarkable ability to stay on your bike longer and you will be happier once you get to your destination.
Pilates Principals: Its more than just an exercise regiment!
Breath
Perfect personal alignment
Centering
Concentration
Control and Precision
Stabilization
Fluidity and integration
Mind body work
