Pilates is something all cyclists can benefit from. SSISA Biokineticist Olivia Bloomer tackles the key exercises that we should be doing on a regular basis. This series is just a sample of the benefits of Pilates for cyclists and is all the more reason to sign up for a class at SSISA or join them with their online courses.
- Lie on your back, head resting on the ground (you may want to grab a pillow for this). Hand rest next to the body.
- Feel the position of the shoulders, they should be rolled forward.
- Imagine squeezing the shoulder blades together, at the same time reaching the shoulders away from the ears (this is called ‘setting your scapula).
- Slowly lift the arms, keeping the scapula set.
- Then lower the arms down, THEN lower the shoulders down.
- If this is simple, you can take your arms out at 90 degrees to your side and completing the same 4- part movement- shoulders lift, arms lift, arms lower, shoulders lower.
- Make sure you are not feeling this in your neck- if you do- try dropping the shoulders away from the ears.
- 12 repetitions x 3 rounds.
You can add load to this exercise by using a set of light dumbbells in each hand. It is important to get the shoulder blade movement correct before attempting adding weights. Make sure you are not shrugging the shoulders up towards the ears and activating the wrong muscles.
Try doing 12 reps x 3 sets with light weights to begin with.