Mountain Biking Performance Warm-Up
Increasingly, specific sports are blamed for injuries when those sports may actually be helping the athlete postpone an ailment for weeks, months or years. These exercises are designed to help problem areas in your sport so you can have less pain and boost your performance.
1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.)
2. If any of the stretches cause pain, stop doing it and move on to the next one.
Do These - Takes 3 Mins
HOW: CLASP ARMS BEHIND BACK TO EMPHASIZE GOOD POSTURE. LOOK UP AND SQUEEZE KNEES.
HOW: HANDS ON THE BACK OF THE HEAD. SQUEEZE SHOULDER BLADES LIGHTLY TOGETHER. BEND KNEES TO SIT BACK INTO A SQUAT POSITION.
HOW: WITH A STRAIGHT LEG, FLEX YOUR FOOT AND TOES TOWARD YOU BELLY, USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF YOUR LEG MUSCLES. FIRST, FOOT POINTS UPWARD. THEN FOOT POINTS OUTWARD 45 DEGREES. THEN POINT FOOT INWARD 45 DEGREES.
HOW: WITH STRAIGHT ARMS, HINGE AT YOUR HIPS, PRESSING BELLY TOWARD THE GROUND SO AS TO CREATE A TABLETOP WITH YOUR BACK. NOW WITH VARIOUS FOOT POSITIONS, FIRST PIGEON-TOED, HOLD POSITION. THEN DUCK-TOED. THEN FEET LINED UP.
HOW: REACH YOUR LEG BACKWARD TO REST THE TOP OF ONE FOOT ON THE LEDGE OF A CHAIR, BED, COUNTER OR IN YOUR HAND. FEEL STRETCH IN THE FRONT OF YOUR THIGH AND INTO YOUR FRONT HIP. HOLD POSITION.
HOW: CLASP FINGERS TOGETHER AND RAISE ARMS OVERHEAD WITH PALMS OUTWARD. LOOK UPWARD TOWARD HANDS. PRACTICE GETTING HANDS AS FAR STRAIGHT OVERHEAD WITHOUT DEEP SWAYING OF YOUR BACK.