by Youngbear Roth

Created on: August 26, 2010

The majority of cycling repetitive sport injuries and trauma that I work with are groin, neck and shoulders, hips, and knees. The basic Hatha Yoga asanas (poses) that I use are preventative, curative, stretch and flexibility, strength, and some work in the area of stamina – although, most cyclists I see have excellent stamina.

Cycling's physiological demands on the body are heaviest in these areas:

Entire spine from the C- section all the way down to the Sacrum with a focus on the C- section and L- section (longer healing time – no previous history usually means a complete healing).

Groin – Adductor Magnus, Brevis, and Longus muscles (high pain – complete healing).

Patella, knee joint connective tissue (longer healing – incomplete healing).

Gluteus and Hamstrings (high pain, longer healing – complete healing – Hamstrings can take up to a year to heal).

Deltoids and rotators; the horizontal upper back: Traps, and Lats; (longer healing, moderate to high pain, occasional surgery – complete healing).

Feet: arches, toes, and eventually a condition known as Cavus Foot - the front of the foot's bone structure begins to collapse putting imbalanced stress on the bottom muscles of the foot and occasionally the inside of the ankle (requires complete layoff – can return to cycling but with incomplete healing of Cavus Foot).

Hard mountain biking style of cycling can encourage early breakup of the eye's vitreous fluids resulting in light flashes and floaters (black spots) and heavier wear and tear on the Cervical Spine and disks in the L- section.

The following is a routine of thirteen poses. Because the sport of cycling causes repetitive injury and is heavy on injuring key connective tissues in the spine, hips, and knees, I strongly suggest using the "Yin Yoga" style of Yoga practice. This style is focused on longer static holds as opposed to repetitive movements, thereby building strength through load bearing in the joints and connective tissues.

The best time to begin your Yoga practice is as a preventative before you injure yourself.

I have included some work on the leg extension machine which is not Yoga, however, it fits well with the routine and can give you a quick edge in building leg strength.

If you are not injured and are using this routine as a preventative, see your Yoga teacher.

If you are injured and have seen your physician, see a Yoga Therapist.

Before you can work this routine alone, it must be modified

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