Essential Stretching & Mobility for Mountain Bikers
During my mentorship at Mike Boyle’s facility he said that “you can get a lot out of a little if your consistent with it”. This really struck home, especially when it comes to mobility work. This routine takes less than 10 minutes to complete and hits the most important areas for mountain bikers. If you do this little bit on a consistent basis you’ll be surprised at how much you’ll get from it.
Here is the list of exercises and a video demo of the routine.
Foam Rolling
- Glutes
- Quads
- Inner Thigh/ Groin
Stretching
- Pigeon Pose Stretch
- Straddle Stretch
- Split Stretch
- Hip Flexor Stretch
Dynamic Mobility
- T Spine Twist
- Hula Hoop Hip Circles
- Marching Knee Huggers
- Squat to Stand
- Reverse Lunge to High Knee w/ Twist
Here is a video demo of this routine:
Increasing your mobility will help you technical skills and trail flow in ways you can’t imagine until you experience it. With this simple routine you can do a little bit each day to help you see what you’ve been missing.
-James Wilson-
Hey James – not a big thing, but I like to roll my glute with the roller in line with my legs, as well as how you’re doing it here – I get a lot of knots in my piriformis and hip stiffness and pain from that. I believe this muscle runs kind of across your butt, and rolling it sideways instead of up and down really allows you to get in there.
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bikejames Reply:
June 8th, 2010 at 9:55 am
@ Simon – Good advice. There are a lot of great foam rolling drills and I personally hit a lot of other areas but my idea with this routine and video was to try to find the shortest, highest impact routine that people can do in less than 10 minutes.
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Hi James, I’ve been doing something similar after reading Mikes book, except I do the static stretch immediately after the foam roll. IE roll right glute, stretch right glute then roll left. Does this make any difference whatsoever?
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bikejames Reply:
June 9th, 2010 at 8:11 am
@ Harry – either way will work, I can’t imagine that it really makes a difference. I just like to divide my foam rolling, stretching and DynMo stuff into different sections, it makes it easier to organize groups of adults with ADD.
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And Thanks for the video by the way, it’s cleared up some fog I had with the adducter roll.
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