Cycling shouldn’t come with nagging hip pain, stiff knees, or a sore back.
Whether you ride the Swamp Rabbit Trail or train for long weekend rides, a few minutes of targeted movement can help you stay strong, mobile, and pain-free.
10-Minute Cyclist Routine
1) Hip Flexor Step-Back (30–45s/side)
Half-kneel or split-stance. Tuck pelvis (gentle “belt-buckle up”), shift weight forward until you feel a front-of-hip stretch. Breathe low, don’t arch.
2) 90/90 Hip Rotations (6–8 reps/side)
Sit with knees bent 90°. Drop both knees side-to-side keeping chest tall. Add a gentle forward lean for extra stretch.
3) Glute Bridge with March (6 each)
Bridge up, ribs down. Without letting the pelvis tilt, slowly march one knee toward chest, then switch.
4) Lateral Step-Down (6–10 reps/side)
Stand on a step; tap the heel of the free foot to the floor and return. Knee tracks over 2nd toe.
5) Tibial Rotation Squat (6–8 reps)
Mini squat; gently rotate knees in/out a few degrees to find a pressure-free path, then do slow reps in that track.
6) T-Spine Opener (30–45s/side)
Side-lying, knees bent. Reach top arm across chest and rotate open. Breathe into ribs; keep hips quiet.
Do this 3–5×/week. Progress by adding a set or slow tempo. Stop any drill that causes sharp pain.
When it’s Time to Call Movement Solutions
- ✔ Pain wakes you at night or keeps you from sleeping
- ✔ Clicking, catching, or “giving-way” in the hip
- ✔ Numbness/tingling past the knee
- ✔ Pain that lingers for >72 hours after an easy ride
These are signs that you may need more than mobility drills.
Most cycling-related pain responds well when addressed early-often without medications, injections or surgery.
Ready to Ride Without Pain?
Don’t wait for a small ache to become a season-ending injury.
Book a 15-minute Inquiry Call today–we’ll review your symptoms and outline your next best step.
