Reclining Pigeon Pose
STRETCHES: Hips and lower back
BENEFIT: Eases hip and knee pain by opening hips and stretching the IT (iliotibial) band
DO IT: Lie on your back. Cross your right ankle over your left thigh. Extend your right arm through your legs and your left arm around the outside of your left leg. Clasp your hands around your left shin and draw your left knee towards your chest. Hold the pose for one minute. Switch sides and repeat.
STRETCHES: Quadriceps (quads), hip flexors, chest and shoulders
BENEFIT: Increases mobility through the pedal stroke and aids stability on the bike
DO IT: Lie on your back, knees bent, feet on the floor hip-width apart. Place your arms at your sides, palms down. Lift your hips toward the ceiling as far as comfortably possible. Roll your shoulder blades towards each other and clasp your hands underneath you. Hold for 30-40 seconds.
STRETCHES: Hips, inner thighs and groin
BENEFIT: Improves range of motion needed for riding low in the drops
DO IT: Sit on the floor and bring the soles of your feet together, knees down. If your knees are up in the air, move your feet out a little from your body and use your elbows to gently press down on your knees. Hold for 30-40 seconds. Deepen the stretch (and stretch your lower back at the same time) by walking your hands out in front of your feet.