Rider Exercise of the Month – The Doorway Stretch

This month’s unmounted exercise can not only improve your riding posture, but help alleviate tightness and open up the muscles that we subconsciously tighten during the day, leading to slouching, and general poor posture. As with most of these exercises, doing them three to four times a week is ideal.

The Doorway Stretch

Why you should try it:

  • Improved riding and general posture
  • Opens the chest to create better, more relaxed shoulder position
  • Helps maintain/improve range of shoulder motion
File:1118 Muscles that Position the Pectoral Girdle.jpg
Muscles of the chest/shoulder via Wikimedia.

How to do it:

  • Stand in a doorway with your forearms placed against the frame (elbows should be in line with your shoulders).
  • Lean forwards letting your chest open up until you feel a slight stretch through your chest and shoulders (be careful not to let your back curve in – keep it straight!)
  • Hold the position for 30 seconds, then rest. Repeat 3/4 times.

You can incorporate a calf stretch into this exercise as well, by taking up a lunging position as you stretch!

Reminder: You should warm your muscles up before you stretch by doing a few minutes of exercise first to reduce the risk of injury (i.e. walking, jogging on the spot, stair climbing, etc). If you experience any pain, stop the exercise immediately. Speak to your doctor/physiotherapist before undertaking any exercises if you have had a related injury in the past.

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