Boulder Sports Chiropractor Explains 4 Upper Body Exercises Every Cyclist Should Do

Let’s start with the facts about cycling.

It is no secret that the position we are in on a road bike is terrible for our posture. This is something a Boulder Sports Chiropractor can help you fix. Cycling on a repetitive basis, which I am guilty of myself, can lead to Upper Crossed Syndrome. Let’s break this down so you know what I am talking about. Upper Crossed Syndrome causes certain muscles in the neck and shoulder region to either get tight and stressed or can cause the muscles to become weak and lose function. Take a look at the following chart, which shows the effects on the upper body when we spend continual and extended time in the saddle.
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This is an enjoyable 3-minute stretch series designed to strengthen the weak muscles and loosen the tight ones, ultimately leading to better balance and posture. You can also watch the attached video to watch me demonstrate them.

1. I Won’t Get Dropped Position

Stand tall in the “I Won’t Get Dropped” position. Your ears, shoulders, hips, knees, & ankles should be in a straight line. Pull your belly button in towards your spine. You should focus being in the “I Won’t Get Dropped Position” whenever possible throughout the day.

2. The Aero Eagle

In the “I Won’t Get Dropped” position, bring your arms out to the sides and gently draw your shoulder blades together. Breathe in as you slowly raise your arms, touching your hands together above your head. Slowly lower your arms to your sides as you breathe out. Perform 3 times.

3. Cadence Crusher

Next, make small BACKWARD circles with your hands pointed toward the sky and your elbows at 90 degrees drawing your shoulder blades together. Do about 10-15 circles every 10 seconds. You can sway gently from side to side in the “Cadence Crusher” once you get the rhythm going. Enjoy for 10 seconds. Perform 3 times.

4. Bonk Beater

Place your hands behind your head and gently draw your elbows backward. Slowly and gently press your head backward and resist with your hands for a count of ten and release. Breathe freely and forget about bonking. Perform 3 times. (Do 4 if you really don’t want to bonk on your next ride!) Gently massage the back of your neck and head as you relax your stomach region with slow, easy breathing keeping the mind free.

Do three sets of all 4 exercises after you finish crushing your ride!

Unfortunately, if you want to cycle on a regular basis you WILL need to take some precautionary measures as stretching is not enough. Seeing a Boulder Sports Chiropractor is the best thing you can do to counteract the adverse effects caused by cycling on a regular basis. The beauty of Apex Chiropractic is that our advanced technique will actually increase your focus and performance in addition to correcting your posture. You will be in good hands here…we just won 3rd place in Best of Boulder out of the 201 chiropractic offices in Boulder County! Subscribe to our blog below to be the first to get access to our core and lower body cycling exercise series. SHARE this article with your cycling buddies, then give us a call to set up your complimentary consultation. 720-328-1790


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