Biking is a great low-impact summer activity. This inexpensive, environmentally-friendly activity is fun for the whole family and provides a variety of health benefits. Regular biking can improve your cardiovascular health and reduce your risk of heart attack and stroke.
While biking, you should always use precaution and follow basic biking rules. Obey the rules of the road and use hand signals to turn, wear sun-protective, bright colored clothing with reflective stripes, pack plenty of water, plan your intended route prior to leaving, and ALWAYS wear a helmet.
Here are a few pre-cycling stretches:
Hold each for 20-30 seconds and do 3 on each side. Always stand tall, in good posture, and pull your abdominals in slightly.
Downward Facing Dog - Releases the spine and back of the legs
*Begin on hands and knees. Raise hips up by straightening the legs, keeping hands on the ground, slightly in front of shoulders. Push heels down and maintain a straight spine
Hamstring Stretch - The back of the legs - important because the legs are never fully extended on a bike and the hamstrings are contracted;
*Stand tall and place your foot on something in front of you. Your hips face directly forward. For more stretch use a higher surface OR lean forward from the hips and maintain a neutral spine.
Upper Trap Stretches/Neck stretches
*Standing. Tip your head to one side and use the hand on the same side to bring the ear comfortably closer to your shoulder. Keep the opposite shoulder down.
Hip Flexor Stretch - The front of the hip
*Lunge forward with the left leg and bring the right knee to the ground. With a straight back, reach up with the right arm straight up, then over across your head.
As always, if you feel discomfort or pain, stop and contact your general care provider. The providers at Jade Integrated Health can you help achieve your summer activity goals. Integrated care is a great option for beginners looking to add physical activity to their lives or avid athletes in recovery or looking to push to the next milestone.
Get outside in the sunshine and enjoy everything Maine has to offer this summer!
**Images from HEP2go.com