Many cyclists always ignore the warning signals issued by their bodies, suggesting that they may have exercised too much or their neck and shoulders may have become ill due to too long riding, which is bad for the riding experience.
When you feel uncomfortable, you must pay attention.
If you ride too long, it is easier for you to press your arms and shoulders because of the fixed posture when you ride, such as holding the handlebar tightly, shifting gears frequently, and pressing the brake.
So when your body sends a warning signal to you, you must pay attention.
Of course, this is not to stop you riding.
It is to teach you how to use the following basic movements after cycling to achieve a good relaxation effect, which can fully relax your upper body muscles and is also good for the next riding experience.
Here we will briefly introduce the five basic movements.
The simple and quick action of shoulder rotation (warm-up) can help you efficiently exercise the shoulder straps and upper back muscles to achieve the warm-up effect – these two areas are easy to tighten when riding.
Sit up straight, straighten your neck, and then slowly and substantially rotate your shoulders in a circle.
Three times forward and three times backward like this.
Relaxing your chest muscles and sitting on the cushion for a few hours will tighten your chest muscles.
Therefore, we need to do proper massage to relax the pectoral muscle, make it more open, and also adjust the state of the pectoral muscle during the riding process.
Put the tennis ball on your chest and press it gently with your hand.
Press the tennis ball on your chest to play a circle until you find a place where your chest muscles are uncomfortable.
Press it around the tight muscles for a while, and maintain the action for 10 to 15 seconds.
Move the scapula This action helps you open the muscles between the scapulae; The stability of this part in the upper body and shoulders is extremely important.
Exercising the muscles in this part will help relieve the tension of shoulder muscles.
Lie down, knees bent, feet flat on the ground, arms on both sides of the body, palms facing the ceiling.
Slowly move your shoulders back and forth, gently squeezing the muscles between your shoulder blades, while maintaining normal breathing.
Hold this for 30 seconds, then relax.
Repeat three times.
Moving the upper back thoracic spine (the middle of the upper body) is usually the least important part of the whole spine.
This exercise will help you relax and move your tight muscles.
You may not usually notice that this part is tight, but once you do relaxation exercises, you will know its benefits.
This action needs to use your limbs, as shown in the figure, kneel on the ground and support your arms vertically on the ground.
Keep your knees open and your arms shoulder width apart.
Put your right hand up behind your head.
Slowly raise your elbow and keep it up.
Then rotate your upper body as much as possible, and keep it for 3 seconds before returning to the initial position.
Tendon sheath (inside and outside) This movement is about the tendon.
Relaxing your shoulder muscles can make your riding feel more comfortable.
It can maintain the stability of your upper body while maintaining a movement for a long time.
It can also improve your car control ability, such as braking and gear shifting.
Stand inside the door, with your arms hanging on both sides, then bend your elbows 90 degrees, clench your fists, and let the inside of your forearms lean against the door frame.
Apply a little pressure on your forearm and hold this position for 30 seconds, then repeat 3 times.
Stand outside the door, with your arms on both sides, then wronged your elbows by 90 degrees, clenched your fists, and put the outside of your elbows against the door, and then change the other arm to do it again.
Apply a little force on the outside of the forearm and hold this position for 30 seconds, then repeat three times.
Don’t leave until you think it’s useful..