The spine, like the rest of our bodies, is designed to move in various planes of motion: flexion, extension, rotation and lateral flexion (‘side bending’). But when we ride, its largely stuck curved forward, or in flexion. Pair this with a sitting working with a hunched spine over a hot mobile or laptop all day and that’s not much variation in movement.
A simple routine of moving the spine slowly through various planes of motion will reap benefits, especially if paired with a 10-minute staple ‘core’ sequence that includes glute max and glutemedius (the smaller muscles at the sides of the hip which stablise us as we ride). A strong mobile back is a happy back and will be much more forgiving as you tick off the miles.
Lexie Williamson is a British Wheel of Yoga and Yoga Sports Science instructor who specialises in working with endurance athletes. She has held sessions for London Dynamos, Thames Turbo, Elmbridge Road Runners and Kent Velo Girls. Lexie is the author of Bloomsbury Publishing books Yoga for Cyclists, Yoga for Runners and The Stretching Bible and has written for The Guardian, Runner’s World, Cycling Weekly, Women’s Fitness, OM Yoga and Psychologies magazines.
Lexie has studied Exercise & Sports Science and Human Anatomy and Physiology and teaches anatomy and physiology to British Wheel of Yoga trainee teachers. She has tried running and sprint-distance triathlon but is now a keen road cyclist, riding with the Surrey-based Viceroy’s Triathlon Club.