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The Importance of the Psoas Stretch for Cyclists

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Your primary hip flexor, psoas major, is a muscle that seems to have its hand in just about everything. When it comes to cycling, we are constantly putting it into a shortened position through contraction in the upstroke and our bent forward, flexed hip postures on the bike. This article will show why having a psoas stretch or two in your recovery toolbox might save you from countless days of lost riding due to tension, pain, and ache. 

cyclist with lower back pain

We’ll see later in this article how the psoas muscle is one of the main causes of lower back pain in cyclists. (Image credit: Beaunitta Van Wyk/Adobe Stock)

Sounds dramatic, doesn’t it? Well, the truth about this tissue is a tricky one, especially in our sport. When we say it has a hand in everything, we really mean it. It is (perhaps infamously) known as the stress muscle because of its proclivity towards holding tension as a result of stress and trauma in all areas of our lives.

For example, the psoas has an intimate relationship with the diaphragm, your primary respiratory (breathing) muscle. They cross over each other and share nerve innervations through similar vertebral segments of the spine. Dysfunction in one can cause problems in the other.

Cycling is unique in that there is a lot of cardiorespiratory stress, and also postural stress on the body because of how it has to move with the bicycle. A proper bike fit can certainly help, but there is simply no way around the fact that our hip flexors are going to get smashed as a result of too much biking. 

Psoas Anatomy & Positioning on the Bike

psoas stretch

(Image credit: VectorMine/Adobe Stock)

Our psoas is the only muscle that connects the upper and lower body. It attaches to all five of the lumbar (lower back) vertebrae, which is slightly troublesome (sarcasm) if you’re going to be chronically shortening it, as is the case with cyclists, but also just people in general with modern lifestyles that involve a lot of sitting at desks, on couches, and in cars.

The reason is because as the psoas shortens, it starts to pull on those lumbar vertebrae. This hyperextends the back into a position called lordosis, and consequently tilts the pelvis forward into a position called anterior pelvic tilt. Tightness in the hip flexor muscles also weaken their opposing muscles, the glutes (butt), in what is known as reciprocal inhibition.

anterior pelvic tilt
Different pelvic positions. (Credit: sumaki/Adobe Stock)

Cycling exacerbates this process because of the positioning of our hips while riding. They are always in a somewhat flexed position, even at the end of our downstroke. This constant flexion is a recipe for psoas tightness, and is one of the reasons why cyclists are plagued with so much lower back pain.


Notice the position of this cyclist’s left hip. It is almost completely flexed, further exacerbated by her bent forward torso. (Image credit: Artem Varnitsin/Adobe Stock)

Benefits of Psoas Stretching for Cyclists

A testament to this muscle’s activity while we ride is that it has a bigger volume in more competitive cyclists, and grows even further with intense cycling training. By performing a variety of psoas stretches on off-days or even during and/or after your ride, it’s possible to mitigate the effects of psoas stiffness that will inevitably inhibit its function and wreak havoc throughout the rest of your body.

More than half of cyclists experience low back pain, and much of that can be attributed to dysfunction in the muscles surrounding the hip joint. Not only can a tight psoas pull on your lower back and anteriorly tilt your pelvis, but it can disrupt the timing and action of different muscles, causing some to overwork and others to become weak and underutilized.

As previously mentioned, there is a distinct relationship between the psoas and how you breathe because of its proximity to the diaphragm. Cyclist’s are already prone to faulty breathing patterns through their bent forward postures and the cardio demand of the sport. All the more reason to take care of our hips so they don’t contribute to what is often a cause of neck pain in cyclists.

Psoas Stretches

Below you’ll find some excellent hip flexor stretches that you can incorporate into your recovery routines, downtime, and even pre/during/post ride if you are experiencing low back pain as a suspected result of hip flexor tightness. Stretching before/during a ride can cause a subtle relaxing effect on the hyperactive hip flexor muscles, sometimes alleviating the pain that would otherwise arise.

Half Camel

half camel stretch

Instructions:

  1. Start in a kneeling position with your knees, hips, and shoulders all stacked posturally on top of one another
  2. Place your hands on your hips or lower back
  3. Gently press forward and arch backwards, feeling a stretch in the abdominals and front of the hip
  4. Hold here for one minute

The psoas sits deep inside your abdomen, attaching to all the lumbar vertebrae. This stretch serves as a gentle opener to the hip and mid-section, and strives to reach into those internal fibers to help them release tension and relax. This is a great one to do in between periods of sitting.

Lifted Hip Flexor Stretch

lifted hip flexor stretch

Instructions: 

  1. Rest one foot on top of a chair, focus on squaring your hips forward
  2. Keeping your chest tall, press the hips forward, extending your elevated leg behind you
  3. Hold for one minute
  4. Switch to the other leg
  5. Hold for one minute

This stretch allows you to go slightly deeper into the psoas muscle by keeping the torso erect and elevating the back leg. The elevation forces the hip to go into greater extension, which is the inverse function of the psoas and other hip flexor muscles.

Low Lunge Quad Stretch

low lunge quad stretch

Instructions:

  1. Start in a kneeling lunge position, both legs bent at 90°
  2. Squeeze your butt to tilt your pelvis backwards into a neutral position
  3. Engage your core at the same time to lock the position in place
  4. From here, gently stretch the back quad and hip muscles by pressing the hips forward
  5. Hold for one minute
  6. Switch to the other leg
  7. Hold for one minute

Your rectus femoris is a quadricep muscle that gets hammered while cycling. It has a dual function of knee extension and hip flexion, both repetitive movements in pedaling. Since they’re both hip flexors, by releasing the rectus femoris it helps the psoas to relax as well.

Get Rid of Cycling Back Pain!

Are you tired of suffering from back pain and discomfort while cycling? Look no further than Dynamic Cyclist. This comprehensive resource addresses the most common muscle imbalances and adaptive muscle shortening that lead to pain and reduced performance on the bike. With just 15 minutes a day, you can follow along with the video programs to alleviate tension and improve posture, so you can ride pain free and reach your full potential on the bike. Try out their 2 month Low Back Focus program and experience the results for yourself. Click here to try 7 days free!

Anterior Pelvic Tilt: How To Correct Imbalances & Improve Performance

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Two of the most common problems amongst cyclists are knee pain and lower back pain. In fact, 94% of cyclists experienced injury during a one-year period of study; low back pain and anterior knee pain being prevalent for 58% and 36% of participants, respectively. While the causes of these issues are numerous and varied, there are several similar originating factors between them, and consequently a structured approach to relieving them short and long-term. 

One of those commonalities is the presence of an anterior pelvic tilt in the cyclist’s body. This basically translates to the pelvis, which is the bony structure that your spine sits on and your femurs attach to (it also supports the intestines, contains the bladder, reproductive organs, colon, and more), is tilted farther forward than normal.

anterior pelvic tilt

Different pelvic positions. (Credit: sumaki/Adobe Stock)

This has ramifications for the entire body, and can be the source of much pain and dysfunction in cyclists at all levels of performance, especially compared to non-cycling individuals. In this article we’re going to talk about why anterior pelvic tilt tends to develop in cyclist’s, the problems it can cause, and what we can do to prevent it from happening.

Common Causes of Anterior Pelvic Tilt in Cyclists

When we look at a cyclist positioned on her bike, there are some immediate red flags that we can point out as likely contributors to this postural phenomena we’re calling anterior pelvic tilt. We’re about to see very quickly that just the way people ride their bikes in general (because of their design) is one of the biggest pieces of this puzzle. 


Use this picture for reference when reading the next section. (Credit: Artem Varnitsin/Adobe Stock)

Compressed Hips

If you look at the picture above, our rider has her left leg at the top of a pedal stroke. If we look at her left hip, it’s in a fully flexed position, accentuated by her bent forward torso. Because this happens thousands of times every time we trek out for a lengthy cruise, our poor hip flexor muscles are being subjected to a lot of short, cramped positions. Over time, this will make them tight.

Tight hip flexors are one of the main causes of anterior pelvic tilt, resulting also in lower back pain. The reason for this is because one of your main hip flexors, the psoas major, attaches to all five of your lumbar (lower back) vertebrae. When the psoas becomes short and tight, it pulls on all those vertebrae, arching your lower back, and tipping your pelvis forward.


Psoas Major. Notice its attachments to all of the lumbar vertebrae. (Credit: SciePro/Adobe Stock)

Other aspects of our modern lifestyles (mainly sitting, by way of office work, driving, and excessive leisure time) further overwork our hip flexors and encourage them to stay tight 24/7. It’s an inevitable part of riding, and something we need to address it in order to get our hips and spine back into a good position.

Weak Glutes

Having a strong backside is not only attractive, but also incredibly important for keeping your pelvis in a balanced, neutral alignment. The gluteus maximus in particular is your biggest, most powerful hip extensor, and is crucial to maintaining good posture through its action of posteriorly rotating the pelvis and counteracting the pull of the hip flexors. 

Our hips never fully extend while we’re cycling. This is largely due to the fact that we’re always hinged over at the hips to keep our hands on the handlebars, and almost completely folded in half when dropping down into the aero position. Cycling has been promoted in the past as a good activity for developing our glutes, but these positions unfortunately make that almost impossible.


Biomechanically, the positions we get into while pedaling make it hard to recruit our gluteus maximus. (Credit: Jacek Dylag/Unsplash)

Because the gluteus maximus is such a big powerful muscle, it often needs intense, full hip extension to be optimally stimulated for growth and development. Cycling doesn’t offer that, and in fact causes the body to recruit secondary hip extensors (hamstrings) to do most of the hip extension as an energy conservation method. Weak glutes = anterior pelvic tilt.

Weak Abdominal Muscles

Cycling primarily occurs in what is called the sagittal plane of movement. This plane divides the body down the middle (refer to below picture) so it is split evenly in half, and accounts for forward/backward movements. There is slight frontal plane (side to side) motion when shifting weight from pedal to pedal and leaning to take hard corners, but it is minimal.


The three anatomical body planes and corresponding motions in the human body. (Credit: VectorMine/Adobe Stock)

This is important because our core musculature needs to be challenged in all planes of movement to function correctly. We need to learn to brace and be strong while twisting, moving our legs independently of our torso, lifting loads off the ground, etc. Cycling limits these opportunities by keeping us fixed and reliant on the bike frame in place of support from our core musculature.

Muscles like the exterior obliques, rectus abdominis and transversus abdominis stabilize the back by creating intra-abdominal pressure and influence the position of the pelvis by rotating it backwards. Cycling discourages mechanisms like this from happening whilst riding, allowing our pelvis to be pulled forward by the hip flexors while the core remains relatively dormant.

Other Causes of Anterior Pelvic Tilt in Cyclists

Having your bike properly fitted is essential to avoid a whole host of injuries, pain, and dysfunction, including anterior pelvic tilt. Having a saddle too high will force you to learn forward excessively to reach the handlebars, compressing the hip joint. If it’s too low, your hip will be forced into extreme flexion at the top of the pedal stroke, further tightening the hip flexors.


Our partners at MyVeloFit offer an AI powered bike fitting app you can use to adjust your bike right at home. (Credit: MyVeloFit)

There are other factors in a person’s lifestyle that are going to encourage anterior pelvic tilt, these include: Having a sedentary job, driving, spending a lot of time sitting on couches and chairs, not participating in any type of explosive movements like sprinting and jumping, etc. All of these things contribute to tight hips, weak glutes, and bad posture overall.

Symptoms of Anterior Pelvic Tilt in Cyclists

Without getting a professional postural assessment done on your body, there are some common symptoms you may be able to relate to that point to an anterior pelvic tilt being present in the body. Some of these include:

  • Knee pain: When the pelvis tilts forward, it internally rotates the femur (your thigh bone). This puts awkward strain on the structures in your knee, resulting in pain and discomfort.
  • Lower back pain & tightness: Excessive pull from the hip flexors can arch your lower back into a posture known as lordosis, often resulting in significant ache, pain, and tightness of the lower back muscles.
  • Mid back tightness: When the lower back arches excessively, sometimes the mid back will round to compensate posturally. This chronically stretches muscles in the mid back, making them feel like they need to be stretched, when actually they need to be strengthened.
  • Distended abdomen: When the pelvis tilts forward it stretches the muscles on the front of your abdomen, making them weak over team. This results in a loss of abdominal tone, and a belly that sags forward as the organs fall against a weak abdominal wall.
  • Loss of power on the bike: If the core can’t maintain optimal stability, it can’t create a strong base for your legs to push off while pedaling, resulting in a loss of power.
  • Hip pain: An individual is likely to experience ache, discomfort, and pain in the hip if the hip flexor muscles are being overworked and holding excessive tension even in time spent off the bike.

Prevention Strategies for Anterior Pelvic Tilt in Cyclists

While the picture we’ve painted so far hasn’t been favourable to our beloved sport, hope is far from lost for those of us with a tilted pelvis! Actually, the fixes for this problem, depending on the cause(s), can be quite straightforward and easy to integrate with some supplemental training. Try out some of these protocols and see what they do for you and your cycling performance.

Hip Flexor Mobility & Stretching

It has become evident now throughout the duration of this article that the hip flexors are major culprits in cyclists with anterior pelvic tilt. To combat the stiffness that is bound to develop in our time on the bike, we can actively work to lengthen and mobilize these muscles so they rest and function in a more balanced position.

Give this exercise a try, the Reverse Lunge w/Leg Lift. It offers an amazing blend of benefits for the hips as a whole. Stepping back into a deep lunge helps lengthen the hip flexors and also strengthen them in those stretched positions at the same time. The added leg lift (and lunge action in general) also helps to strengthen the glutes and pull the pelvis back down into a neutral position.

Perform three sets of 10 reps per leg, adjusting as necessary. You can also hold a dumbbell in front of you for extra intensity.

Strengthen the Glutes

As previously mentioned, the gluteus maximus, your body’s largest muscle, is our most powerful hip extensor, and plays an important role in maintaining a neutral pelvis by rotating it backwards. If we aren’t getting enough activation of this muscle through our riding, then we need to make up for it in our strength and conditioning routine. Here are some ways to make it stronger.

Any sort of squat, lunge, or deadlift type exercise is going to stimulate the glutes and help them develop. A great bang for your buck exercise is the Jump Squat to Jumping Jack, because it combines a deep squat with a jumping jack which forces you to spread your legs and extend the hips simultaneously, an amazing stimulus for all the muscles in your posterior and lateral hip.

See how you feel doing three sets of 10 reps, adding more or less sets/reps to moderate difficulty.

Strengthen the Core

Being fixed on the bike through the saddle and handlebars discourages any significant use of our abdominal musculature. The bike does all the stabilizing for us, a much different environment than a soccer player sprinting down the pitch or a powerlifter lifting a heavy squat. Certain muscles in our abdomen help to posteriorly rotate the pelvis and counter the pull of the hip flexors. Those are the ones we are going to focus on in this next exercise.

The deadbug is a wonderful introduction to low back/trunk stability and overall core strength. The main focus is keeping your lower back flat on the ground as you move alternating arm/leg away from the torso. By keeping you back flat, you’re using your exterior obliques and rectus abdominis to counter the pull of your hip flexors, and strengthen the core in concert with your extremities.

Three sets of 10 total reps (five/side) is a good start for this exercise. If you feel your lower back coming off the ground, limit the range of motion of your limbs so you can maintain that hollow position. 

Build a Better Body With Dynamic Cyclist

The above exercises were pulled from our extensive mobility, strength, and conditioning programming over at Dynamic Cyclist! We have hundreds of follow along instructional videos and routines to help you correct postural problems, prevent injury, get stronger, and become an overall better cyclist in the comfort of your own home! Sign up for a 7-day free trial by heading over to our website.

Hip Flexor Pain and Cycling: The Ultimate Guide

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Introduction

Cycling is a sport that we and many others around the world take pleasure in as part of a regular exercise routine and healthy lifestyle. There’s nothing worse than being debilitated by an injury or pain that prevents you from doing the thing you enjoy, and that’s exactly the situation so many of our fellow cyclists find themselves in.

The hips are a major focus point when it comes to cycling as it’s where the bulk of our power first originates in the pedal stroke. Unfortunately, many people start to feel hip pain in the cycling position or afterwards when they get off their bike. 

This article will help to detail some of the hip flexor muscles that contribute to cycling, and how common causes of hip pain in cyclists can be remedied to continue enjoying the activity we all love.

What Are Hip Flexors?

The hip flexors are a group of muscles responsible for, you guessed it, flexing the hip (i.e. bringing the knee towards the chest). This group is mainly composed of the psoas, iliacus and rectus femoris muscles. Several other muscles have a ‘hip flexing’ quality to them, however when it comes to hip pain from cycling, we’ll primarily be talking about these three. 

Iliopsoas


Source: Physiopedia

Iliopsoas is a group of two (sometimes three) hip flexor muscles: psoas major, psoas minor and iliacus (the psoas minor is only present in a certain number of people). These muscles have distinct separation in the abdomen but consolidate as they move downward into the thigh, contributing to the same hip flexing function, and thus their common grouping in the term iliopsoas.

As we’ll see, the psoas in particular is a major player in anterior (front) hip pain after or during cycling. Being the most powerful hip flexor and the only muscle that connects your upper body to your lower body, it has a significant influence on the biomechanics of cycling.

Rectus Femoris


Source: Kenhub – Illustrator: Liene Znotina

The rectus femoris is a quadriceps muscle that runs straight down the middle of the thigh. It is the only quadriceps muscle that crosses the hip joint, which gives it its hip flexing function. Rectus femoris also crosses the knee joint, making it a forceful contributor to cycling in general through its dual action of knee extension (power phase) and hip flexion (recovery phase).

How Do Our Hip Flexors Contribute to Cycling?

Cyclists and runners have something unique in common. They tend to think about (and train) the downward forces applied into the ground or pedal far more than the ‘pulling’ forces that allow them to regain position for the next repetition. This can be detrimental in terms of injury risk and performance, because only half the movement is being trained! 


Source: Active For Life

Our hip flexors are mainly responsible for the last part of the recovery phase (10 to 12 o’ clock pedal position) during cycling. By using the hip flexors to ‘pull’ us through the final part of our upstroke, we can effectively utilize the force generated in the power phase and assist in creating an overall more efficient stride.

While cycling, many people are so focused on their thighs that they forget the entire leg is (or at least should be) working through the different parts of each pedal stroke. Fatigue tempts cyclists into relaxing during the 6 to 12 o’ clock position, but in doing so they leave a lot on the table in terms of output and will also overwork other muscles in the process.

Causes of Hip Flexor Pain During/After Cycling

There are usually several culprits responsible for the pain cyclists feel in their hip flexors during or after a ride. They tend to contribute to one another making the problem hard to diagnose and rectify. Though just as the issue tends to be multi-faceted, a given treatment protocol will often have overlapping benefits as well.

Here are some common causes of hip pain in cyclists and how best to approach them.


Source: Coen van de Broek

Poor Posture

Cycling puts your body into a terrible position. There’s lots of talk online about getting into a “good” or “better” position, and it is certainly something you can improve (with a proper fitting for example). Nonetheless, hunching over on a bike is not ideal for the following reasons:

  • Tendency to round the upper and lower back
  • Shoulders rounded forward, compressing the chest
  • Breathing is compromised
  • Neck is craned back
  • Hips stay in a flexed position and never fully extend
  • Pelvis is largely immobilized


Source: Jacek Dylag

While cycling, your hip is in a constant state of flexion, even when riding out of the saddle. The psoas muscle attaches to your femur and all five lumbar vertebrae. If the psoas muscles get tight and shortened from this constant flexion, they’re going to pull on these vertebrae and increase the curve in your lower back, creating what’s called lumbar lordosis.


Source: PhysioLogic

This leads to several problems. The lumbar discs are now compressed, your pelvis tilts forward (compromising movement of the femur head) and you’re likely to feel stiffness, ache and pain in the front of your hip from a short and aggravated psoas. 

An immobilized pelvis due to the sitting position on your bike also contributes to this problem. The pelvis naturally tilts back and forth as you move, as well as some slight rotation between its two halves. The seated position on your bike takes away the majority of this tilting and already minimal rotation, stagnating the hips.

Treatment

Alleviating the hip pain you feel from spinning or cycling could be as easy as doing some simple stretches! By targeting the hip flexors through stretching you’re proactively treating and correcting the poor position cycling puts you in. And if you’re already in pain, this might be a great place to start to get you back on the bike.

Here is a hip flexor focused routine for you to try. Or check out these easy hip stretches for cyclists that target the back, front and side of the joint. Stretching will help combat the tightness created through cycling and several other activities that have become a part of our lives, such as sitting and driving.

Weakness

On the bike, your hip flexors are trying to work in a mechanically disadvantaged position. Having the trunk folded over your lower body is not optimal for force production, and is basically the opposite posture than that of a sprinter (the athletes with the largest and most powerful hip flexors).  


Source: BBC

It’s almost unimaginable how many times your hips will flex while cycling. Thousands and thousands of repetitions. If the hip can’t fully flex as a result of weakness/fatigue, your body will compensate by looking for that flexion farther up the chain in your back and side. This can lead to overuse and injury of muscles trying to do an action they’re not designed for.

Treatment

There are several ways to strengthen the hip flexors and condition them for cycling. Any exercise that lifts the knee towards the chest will work the correct muscles. Many core exercises also train the hip flexors, particularly ones that move the legs. Knee raises and leg lifts, when done properly, are a great combination for core and hip flexor training.

Further, a number of factors could be inhibiting and weakening the hip flexors. Having the wrong size of bike could be putting your hips into a bad position, so it’s important that this is checked and fitted by a professional.  Stretching your glutes might also be helpful, as tight glute muscles will fight the pull of your hip flexors every time they try to fire.

Overuse

We as a cycling community often drift toward the masochistic when it comes to our training regimens and discipline towards recovery. Long hours on the road, early morning spin classes, and intervals all mix up a dangerous cocktail. Or how about the elusive “recovery ride” that promises to refuel but instead turns into a full blown workout. We’ve all been there.

Many turn to cycling because it has a reputation for being low impact. Fortunately or not, that allows us to do it…almost all the time. As previously mentioned, the positions we find ourselves in on the bike tend to compromise our bodies, especially the hips, potentially risking injury long term.

Treatment

Remember the rectus femoris? It’s the big quadriceps muscle that crosses both the knee and hip joint. It gets tremendous activity during cycling through its dual functions of knee extension and hip flexion, and is one of the tissues most vulnerable to the excessive nature of our sport. Light foam rolling or massage over this area could provide some much needed relief.

In general, just taking some time off. We know that might be the last thing some of you want to hear, but consider this: The more you like to ride, the more you need to learn to take care of yourself. Proper strength training, nutrition and rest. Luckily we have plenty of resources to help you do all those things and more.

So, Is Cycling Bad For Your Hips?

Well, it doesn’t have to be! Take this for example. It is common practice during physiotherapy after a hip replacement to integrate cycling into a person’s recovery. For the same reasons cycling leads us to pain (immobilized pelvis, hips don’t fully extend), we can use it as a regenerative practice that heals and restores function to the joint.

Finding balance is what’s important. Not just in your training volume, diet and rest, but also the length and strength of your muscles. Or the time spent folded on a bike versus being on your feet with your head up and shoulders back. 

Hip Rehab Program for Cyclists

Cycling is a great activity that can be part of a healthy, active lifestyle. However, if you are suffering from pain or discomfort while riding check out Dynamic Cyclist. This comprehensive resource addresses the most common muscle imbalances and adaptive muscle shortening that lead to pain and reduced performance on the bike. With just 15 minutes a day, you can follow along with the video programs to alleviate tension and improve posture, so you can ride pain free and reach your full potential on the bike. Don’t let muscle imbalances hold you back. Try out their 6 Week Hip Function & Rehab Program and experience the results for yourself. Click here to try 7 days free!

Hip Stretches for Cyclists: Relieve Tight Hip Flexors

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Tight hips and cycling unfortunately go hand in hand. Why? Well, think about your position on the bike, with your upper body tucked forward and your legs hammering down. Your hips are contracting, but the hip flexors are never full extended. Over time, this flexed position can shorten the hip muscles, and cause all sorts of issues down the road. Hip stretches for cyclists can help prevent this shortening of the muscle, as well as counteract how much of our days we spend sitting.

Hip Stretches for Cyclists

What are the hip flexors?

hip stretches for cyclists

The hip flexors are a group of muscles made up of the iliacus, psoas major, and the rectus femoris. These muscles work together to produce the hip flexation, moving the knee up towards the abdomen and down again.

The iliacus starts at the top of the pelvis and runs down to the top of the thigh bone (femur). The psoas major originates on the lumbar vertebrae and attaches to the femur. The rectus femoris is actually one of four muscles that make up the quadriceps, playing a part in both knee extension and hip flexion.

What causes tight hip flexors?

As mentioned previously, the action of cycling involves repeated hip flexion with the hip never full extending, which can cause tightness or even a shortening of the muscle over time. Prolonged periods of time sitting also contribute to tight hip flexors, such as time spent at a desk or driving.

Not only can tight hip flexors cause discomfort in your everyday life, they can also reduce your cycling performance. It can lead to lower back pain and a weakening of the glutes.

Best Hip Stretches for Cyclists

The best plan of attack to both treat and prevent tight hip flexors is regular stretching. Here are some of the best hip stretches for cyclists that you should include as part of your stretching routine. Try holding them for at least 30 seconds to start, and working up in time from there.

Beginner: Figure Four Stretch

Start on your back with your knees bent and your thighs parallel and hip-distance apart. Cross you left ankle over your right thigh, ensuring the ankle clears the thigh. Actively flex your front foot by pulling your toes back. Slowly pull your right knee in toward your chest, threading your left arm through the triangle between your legs. Try avoid creating tension in the neck and shoulders as you open the hips and glutes, so try keep a hold of the front of your shin without rounding your upper back or lifting your shoulders off the ground. If you can’t, then keep your hands clasped around your hamstring instead, or use a strap.

Advanced: Pigeon

Once you are comfortable with the Figure Four Pose, then you can give pigeon a try. Start on your hands and knees, bringing your right knee forward. Place your ankle somewhere in front of your left hip. The more your lower leg is parallel with the front of the mat, the more intense the hip opener. Slide your left leg back, straighten the knee and point the toes. Make sure your leg is behind your body and not drawing outwards and your heel is pointing up to the ceiling. Slowly lower yourself down and use some support under your right buttock if needed, to keep your hips level.

Kneeling Hip Flexor Stretch

Kneel on a mat, putting a cushion or blanket under your right knee. Bring your left knee up so the bottom of your foot is on the floor. Extend your right leg out behind you so the top of your foot is on the floor. Shift your weight forward until you feel a stretch in your hip.

Hip Rehab Program for Cyclists

As cyclists, we know how hard it is to stick to a stretching routine. We all want to spend more time on our bike, but maintaining a healthy range of motion and flexibility will, in the long run, keep you on the bike without injury. That’s why we’ve partnered with Dynamic Cyclist to bring you a stretching and strength program, that is easy to follow, and is geared towards cyclists. If you are suffering from hip pain or discomfort on or off the bike try out their 6 Week Hip Function & Rehab Program and experience the results for yourself. They’re offering our readers a free 7 day trial, click here to get started.

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