Many people overlook the importance of maintaining proper posture while riding their bikes.  Whether riding inside our outside, proper posture is extremely important to prevent against injury and in order to gain the full benefit of the cycling workout.  Here are a few tips to help with posture:

Handlebars

Proper location of the handlebars is necessary to prevent against injury.  If the handlebars are placed too far away from the seat, the rider is forced to hunch over with his or her arms hanging.  This can  produce neck and back strains and initiate lingering pain.

Seat Placement

For avid bike riders, I recommend seeking the assistance of a professional to help adjust the seat accordingly.  Spin class instructors can adjust your spin bike for class to better suit your body, and for those who ride on their own bike outdoors, I recommend finding a bike retailer or cycling coach who is bike fit certified. Improper placement of the seat can strain the leg and lower back muscles.  Both of these muscles are extremely critical to cycling, so any injury to these muscles can significantly hinder the cycling experience.   To avoid injury, the seat must be placed according to your height; neither too high nor too low. 

Posture

Proper posture begins with the core – specifically by being able to hold the abdominal muscles tight enough to support the lower back.  Arms and elbows must be relaxed and shoulders should be pushed down away from the ears and towards the middle of the back.  The butt should be slightly pushed out so the lower back is not rounded.  Finally, keep the torso in a diagonal line with the core engaged while driving power through the hips and legs.

If you’re looking for more information on cycling posture, visit Joe Friel’s blog by clicking here.

Have some great times on the bike this summer and be safe!