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Stretching and Cyclists

23rd of September, 2022

THORACIC SPINE (MID SPINE)

 

With the rise in bike sales throughout the Covid lockdowns, cycling became the latest craze!

Following this we have been seeing an increased trend in stiff mid backs, (the thoracic spine).  

This can be due to many reasons but it is particularly pertinent in cyclists who work in desk based jobs or work that involves driving. The reason for this is because both your work and your hobby are placing your spine in a prolonged flexed position.

The thoracic spine is designed to extend and rotate. Without this ability, the lower back and neck take additional pressure. Your breathing mechanics can also be affected. This can cause various problems on and off the bike.

To address this, in addition to any necessary bike fit adjustments,  the physiotherapists at Berkley Physiotherapy and Sports Injury Clinic, prescribe a mobility and strengthening program. This program is dependent on each client’s individual needs but below are four examples of exercises we often advise. 

  • Childs Pose

  • Foam Roller Chest Stretch

  • Book Openings

  • Thread The Needle

Perform 4 sets of 20 second holds for the stretches and 4 sets of 10 - 15 repetitions for the mobility exercises daily. There are many variations of these exercises.

If you are not sure if these exercises are suitable for you, or you would prefer an assessment and a specific program designed for yourself personally, please feel free to contact us at Berkley Physiotherapy and Sports Injury Clinic. 

  • Childs Pose

 

  • Foam Roller Chest Stretch

 

  • Book Openings

 

 

  • Thread the needle