You might have seen many milk commercials on TV, all of them are about fixing your vitamin deficiencies, making the bones strong, and fixing your posture. Posture is a word that is so much overlooked, what does it even mean? The way we hold our body while we sit and stand is known as Posture.
Many of us take posture very lightly but it is of the utmost importance, it shows how much discipline we have when it comes to our bodies. Having the correct posture and body position is very necessary, especially when we grow older.
Maintaining a really good posture is like an investment, it is going to pay off when we are older, that is why it is very important. When it comes to cyclists, maintaining a proper bike posture is very necessary, otherwise, the performance will not be on par and they would get tired very quickly.
Having the proper posture makes you sit and stand correctly, this makes sure that the blood flows actively, ultimately keeping your blood vessels perfectly healthy. Another benefit that people with proper posture will be able to enjoy is that their muscles, ligaments, and tendons will become very flexible, this will help them achieve their fitness goals effectively and quicker than people that don’t have a proper posture.
The Proper Bike Posture – What Is It?
What is a good cycling posture? Many people ask this question, although the answer is tailored for each person differently. The first thing is the proper alignment of the rider’s body when they are cycling. Secondly, it is training the bodies to endure against gravity. None of these things are easy to master but hold many advantages.
A correct cycling posture will make sure that there is no unnecessary stress on the rider’s muscles and ligaments. Taking care of the abdominal muscles is very necessary which is why we should strive to have a good posture.
When cyclists ride, their bones and joints get out of alignment, it is a temporary condition but if proper care is not taken then that could become a very big problem. It could even be possible that they are not able to ride, a good bike posture helps their bones and joints stay in alignment.
People try to achieve good cycling posture, as we see it with the professionals, it seems like it is their second nature, how masterfully they have perfected their posture but it takes time, patience, and practice. A good bike posture is equally important for professional and casual cyclists because it makes riding easier and more fun!
Why Should You Maintain A Proper Bike Posture?
We are going to explain the importance of a proper bike posture with a very short example. You can achieve your goals quicker and without much less energy, how does that sound? Great, right! That is why you should have a proper bike posture.
The Zen of Cycling is that you always stay relaxed, there should never be any kind of discomfort, a good bike posture helps you have that. Cyclists should not be bothered by pressure as that is their enemy, it disrupts their performance.
Cyclists that don’t pay attention to this suffer when it comes to efficiency because their muscles actually perform more than they are supposed to.
Let us discuss some of the benefits that you will be able to enjoy if you have a good bike posture.
Being Always In Control
Cyclists love being in control, that is one of the main reasons for maintaining the perfect posture. When the cyclist has a proper posture, they do not make any kind of excessive movement, the thick and thin muscles are balanced and properly aligned.
The shoulders are relaxed, the hips are relaxed, this makes sure that cyclists don’t lose stamina quickly. This approach makes the rider exert pressure properly between the turns, their arms move exactly as they are supposed to.
Even the strength of the pedal stroke increases when the posture is correct, this makes the cyclists speed up even more than before, thanks to a balanced posture. This way, no hard labor of the cyclists ever wastes, they actually get to enjoy their amazing performance.
Protection Against Injuries And Accidents
A balanced posture results in proper alignment of the body that protects against all kinds of injuries while riding. You would even be able to notice that there is very little stress on your joints and muscles. Even if there is a mishap, say you fall off your bike, you will be able to get back up very quickly when you maintain a good posture.
Enjoyment Of Comfortable Rides
For many people, cycling is not just sports, it is a peaceful break, it is peace and calm, that is how they enjoy themselves. If by some chance the riding does not bring relaxation but in the contrast brings stress then it means that you are not riding properly.
That is why it is very important to maintain a good posture, this will allow you to enjoy your rides even more so than before.
Keeping A Healthy Spine
Taking care of one’s spine while cycling should be a prime goal, because of there is even the slightest problem with that, there could be grave consequences. Having a balanced posture helps your spine remain straight, with this way you will have no problems while riding.
If the posture is correct, then you would be able to ride comfortably both for the short and long-term, there will be no muscle strains or any other kind of problem. You could even be protected from spinal disc herniation or a severe back strain!
Another great benefit that cyclists can enjoy from maintaining their postures is improved breathing. The correct posture allows the airways to be always open never to be blocked. The diaphragm movement in your body will be ideal because there will be very little stress on your chest and rib cage.
So this means that if you have a good posture you will never be out of breath, even after a very long session.
How Do You Achieve The Perfect Bike Posture?
Achieving the perfect bike posture is hard because there is no “Perfect” bike posture, each posture is unique and different for the rider. Although by following these steps, you achieve the best possible posture for yourself.
Always Try Bending Your Elbows
Many riders make the mistake of locking their elbows while they ride, this just doesn’t kill all the enjoyment but also brings discomfort. If you add a slight bend to the whole situation then you can be relaxed and maintain a good posture, this will act as a suspension.
Tucking the elbows to the sides is a good move, this will make sure that there is no unnecessary stress on your shoulders. By doing this, your body will be able to absorb any kind of shocks or impacts. You would also keep your upper body completely free when you don’t lock your elbows.
Knees Should Be Aligned With The Foot
While Cycling if your knees are not aligned with the foot, meaning if they are outside the pedal then you are going to be exhausted way quicker, and fulfilling the goals will be very difficult. The movement of your foot and the pedal must be synchronized, they must have the exact same movements.
Keeping your knee close to your foot while you cycle is also very important, otherwise, you will not be able to maintain that good posture. If you try being your knee at this point then you will have severe problems!
Neutral Spine Is A Must
If you want a strong position for cycling then you must always keep your spine neutral. Keeping the bike erected as possible is a good start, that is how you will be maintaining a good posture. When you have a neutral spine, you don’t tilt here and there, this allows you to cycle precisely.
Professional riders know what they are doing, they know the moves and the body condition, but casuals can make a lot of mistakes. A common mistake that casual riders make is that they bend their back whenever there is a climb, this produces long-term problems for them.
Always Keep The Shoulders Relaxed
Keeping your shoulders relaxed is another way to maintain a good posture. Many cyclists make the mistake of putting extra stress on their shoulders, this results in pain in their necks, shoulders, and backs!
So even if you try moving your head at that point, you will have problems or could even experience excruciating pain. For the best possible experience, your shoulders should be as far away as possible from your ears, this stance will relax all of your body.
Steps To Refine Your Cycling Posture
Professionals are one thing, but casuals can have a lot of problems while perfecting their cycling position. There are many steps that you can take to better your cycling posture. Improving is an option that is always on the table, even the best of the best can become better by learning a few neat tricks!
Start By Focusing On Yourself
Before you get started, it is always advised that you pay attention to yourself, your body, and your mental condition. Are you fully relaxed, are there parts of your body that are tensed? Do you need to take a break? These are all the questions that you must ask yourself before getting started!
Relax yourself both mentally and physically and then start cycling, that will definitely help you out a lot!
Stretching Exercises Always Help
Exercise is a great way to relax both physically and mentally. Stretching exercises will improve your range of motion and flexibility, that is what you definitely need while cycling.
By stretching, you can easily align your thick and thin muscles back where they were while also improving their performance. Another helpful thing that you can do is remove the lactic acid build-up that results in soreness, that is why you should replenish your electrolytes before starting, maybe drink a healthy juice?
Strengthen The Core
A cyclist’s strength comes from the core, by training and exercising, the abdominals and gluteal improve. This makes the cyclist strong and they can exert more force and maintain a better cycling posture. When the cyclist’s core is strong, their spine is straight and this makes them relaxed.
Get A Bike That Perfectly Fits You
Having a comfortable bike is very necessary, you don’t want a bike that doesn’t fit you properly. The bike shouldn’t be too small or too big but perfectly balanced! Getting a bike fit from your local bike shop or a professional is recommended.
Amazing Cycling Posture Exercises To Do
There are some great cycling posture exercises that you can do to improve your strength and posture. Although these are just our picks, you can do additional exercises that make you feel better and relaxed:
- Strength Training: Strengthening the core is a must, this allows for a better riding posture
- Isometric Cervical Extension: These neck exercises help you stretch better, and also relaxes the neck
- Hamstring Stretch: The hamstring stretch allows you to build up your core
- Farmer’s Walk: The farmer’s walk exercise also strengthens your core and improves the posture
Buying A New Bike Frame Or Replacing Always Helps
If your bike is giving you problems, like you are not comfortable then it is advised that you get a new one. Getting a professional bike fit always help and make sure that you get one before you purchase your new bike.
Getting an ergonomic bike kit is necessary, you must evaluate where the problems were with the previous bike so that they don’t continue with the new one. Having a comfortable new bike will relieve all the pain and stress that you are feeling, while also help in maintaining a good cycling posture.
In this article, we learned all about the perfect cycling posture. What it is, how we can achieve it, how we can improve it, and what benefits does it bring us?
Having a good cycling posture allows us to be relaxed while we ride, fulfill our goals easily and achieve more in little time. Cycling is a great sport, it is also a form of great relaxation and enjoyment for some. Although it doesn’t matter much when the rider is having discomfort while riding, that just takes away all the pleasure.
This article shows different kinds of views and solutions, they will not be effective for everyone. We welcome everyone to share their opinions and also share what makes them feel better while cycling.