About Abi -
Abi Carver designs yoga routines for mountain bikers looking to eliminate muscular aches and pains, gain an edge in competition and unlock razor sharp mental focus, for next level performance. Her aim is to make yoga more accessible to action sports athletes so that they can do the activities they are passionate about for longer, with less pain and with more skill. Follow her
@yoga15app for more yoga tips and tutorials.
Increase your power and speed by releasing tight quads, strengthening your glutes and loosening up tight hips.
What are the quads?The quadriceps femoris is a four-headed muscle that runs down the front of your thigh, from the top of the femur (thigh bone), down to the patella (kneecap). It is made up of the vastus medialis, vastus lateralis, vastus intermedius and rectus femoris.
The quads extend (straighten) the knee and flex the hip, pulling the torso and thigh towards each other.
How do the quads get tight?Multiple hours on the bike and an otherwise sedentary lifestyle, in which you have to sit for work and travel, leads to a shortening of the hip flexors. Through the process of reciprocal inhibition, as the hip flexors tighten, the opposing muscles – the glutes – become ‘inhibited' or weak. The glutes are a crucial pedalling muscle, so when they’re not able to generate sufficient power, the quads have to compensate. Overworked quads, that are not stretched out after exercise, become tight over time.
How do tight quads affect your riding?- Compressed hip flexors lead to lower back and knee pain as well as restricted hip mobility. This reduces your power, speed, energy efficiency and agility on the bike.
- The glutes are a major pedalling muscle, alongside the quads and calves. Weak glutes compromise your power, speed and endurance.
- Overactive quads are tight and stiff when they should be strong and supple. This limits your power and speed.
But, you don’t just have to live with it…
Please get the all clear from your doctor or physical therapist before doing any of the following exercises if you have injuries or other conditions that might put you at risk.
Phase One: Strengthen Your Glutes1. BridgeInstructions- Lie on your back with your knees bent and your feet flat on the mat, hip-width apart. Check that your toes point straight ahead.
- Rest your arms by your sides, palms facing down. Walk your feet back until your fingertips graze your heels.
- Press into your feet, squeeze your glutes and lift your hips all the way up. Check that your knees point straight ahead and do not fall out to the sides or in towards each other.
- Roll your shoulder blades underneath you and come up to your edge. Keep squeezing your glutes.
- Hold the pose for 5 deep breaths, in and out through your nose.
- Take a deep breath in. And lower down to the mat on an exhalation.
- Repeat this 3 times.
- Bring one hand to your belly and one hand to your chest. Walk your feet to the edges of the mat and drop both knees slowly to the right, and to the left. Windshield wiping your knees a few times to release your lower back.
Unsuitable if you have a neck or back injury.
2. ChairInstructions- Stand with your feet hip-width apart, toes pointing straight ahead.
- Sweep your arms forward and up, directly overhead. Bring your hands shoulder-width apart, palms facing each other.
- Soften your knees, draw your hips back and sit back in Chair.
- Shift your weight into your heels. You should almost feel as though you’re falling backwards.
- Check that both knees point straight ahead and do not fall in towards each other.
- Lift your chest and look straight ahead. Reach through your fingertips and draw your abs in tight.
- Pull your ribs in to prevent your lower back from arching.
- Hold the pose for 5 deep breaths, in and out through your nose.
- Take a deep breath in, reach through your fingertips. Exhale, stand up and bring your hands back down by your sides.
- Repeat 3 times.
Unsuitable if you have a knee injury.
3. LocustInstructions- Lie face down on the mat with your feet hip-width apart and your arms resting by your sides, palms facing up.
- Inhale, lift your chest, hands, arms and feet off the mat. Exhale, draw your shoulders back and push through the balls of your feet. Look straight down at the mat.
- Hold the pose for 5 deep breaths, in and out through your nose.
- Take a deep breath in. Exhale, come down to the mat.
- Repeat 3 times.
- Rest your left cheek on the mat and rock your hips from side to side to release your lower back.
- Bring your palms to the mat, underneath your shoulders, and push back to Child's pose.
Unsuitable if you have a lower back or shoulder injury.
Further ResourcesIn the
Strength series, there are 5 “Lower Body Strength” routines for building glute strength.
Phase Two: Increase Hip Range Of Motion1. Low LungeInstructions- Step your right foot forward into Low Lunge, drop your left knee and release your back foot. Check that your front knee is directly above your ankle.
- Tilt your pelvis up until you feel the stretch in the front of your left thigh.
- Stay in the pose for 5-10 deep breaths, in and out through your nose.
- Take a deep breath in. Exhale, bring your hands to the mat, tuck your back toes and step back to Downward Dog for the other side.
Unsuitable if you have a knee or ankle injury.
2. High Lunge Instructions- Step your right foot forward into High Lunge.
- Drop your hips and try to bring your front thigh parallel to the mat.
- Check that your front knee is directly above your ankle and in line with your second toe.
- Inhale, sweep your arms forward and up, reach through your fingertips. Exhale, relax your shoulders and press back through your left heel to straighten your back leg.
- Draw your abs away from your waistband.
- Try to hold the pose for 5 deep breaths, in and out through your nose.
- Take a deep breath in, reach up through your fingertips. Exhale, bring your hands back down to the mat and step back to Downward Dog for the other side.
Unsuitable if you have a knee injury.
3. PigeonInstructions- From Downward Dog, step your feet together so that your big toe mounds touch.
- Inhale, sweep your left leg up to the sky. Exhale, bring your left knee forward, place it on the mat behind your left wrist and position your right foot underneath your right hip.
- Release your back foot and slide it back. Look behind you to check that your right leg is straight.
- If your hips are not level, you can support your left hip on a cushion.
- Inhale, press into your fingertips to lengthen your spine. Exhale, walk your hands forward and come down onto your forearms.
- If you'd like to go deeper, cross your arms and rest your forehead on the mat. Sink deeper into the pose with every breath.
- Stay in the pose for a minimum of 5 breaths and up to 5 minutes.
- To come out of the pose, bring your hands to the mat, tuck your back toes, press into your palms, lift your hips up and step back to Downward Dog for the other side.
Unsuitable if you have a knee injury.
Further ResourcesIn the
MTB series, follow the “Unlock Tight Hips” and “Advanced Hip Openers” routines.
Phase Three: Release Your Quads1. Half-Reclining HeroInstructions- From kneeling, bring your right foot flat to the mat and drop down inside your left foot. Walk your front foot out to the right as far as you need to so that both sitting bones are flat to the mat.
- Try to keep your bent knee pointing straight ahead.
- Place your hands behind you, palms down, fingertips facing forward.
- Lean back until you feel the stretch in your left quad.
- You can come down onto your elbows or lower all the way down to the mat, bring your arms up overhead and hold onto opposite elbows.
- Stay in the pose for 5 deep breaths, in and out through your nose.
- To come out of the pose, release your arms, bring your hands to the mat and carefully press yourself back up for the other side.
Modification- If your quads are super tight, you can support yourself on your hands or elbows.
- You can also put a cushion under your right hip.
Unsuitable if you have a knee injury.
2. Twisted Half LizardInstructions - Step your left foot forward into Low Lunge, drop your right knee and release your back foot. Bring your hands to the mat on either side of your front foot. Check that your front knee is directly above your ankle.
- Pick up your right foot, take hold of your foot with your left hand and walk your left foot out to the edge of your mat.
- Drop your left shoulder back and look up to the sky.
- Gently pull your right foot in towards you, sink your hips and let your left knee fall open. Keep pressing your right palm firmly into the mat.
- Hold the pose for 5 deep breaths, in and out through your nose.
- To come out of the pose, release your ankle, walk your front foot in, bring your left hand back to the mat and step back to Downward Dog for the other side.
Unsuitable if you have a knee injury.
3. Half FrogInstructions- Lie on your front, take hold of opposite elbows and rest your forehead on the mat.
- Pick up your left foot, lift your chest and reach back to take hold of the inside of your left foot.
- If you can, rotate your elbow up to the sky, slide your fingertips over the top of your foot and curl them over your toes.
- Apply gentle pressure using the base of your palm to the top of your foot.
- Hold the pose for 5 deep breaths, in and out through your nose.
- Release the pose and repeat on the other side.
Unsuitable if you have a knee or shoulder injury.
This pose requires considerable flexibility in the shoulders, so avoid it if it’s not possible for you to do with good form. You can replace it with a traditional standing quad stretch.
Stand with your feet hip-width apart, reach back and take hold of your left foot with your left hand and gently pull it towards you until you feel the stretch in the front of your left thigh. You can take hold of a chair or lean against the wall for balance.
Further ResourcesIn the
Flexibility series, look for the video, “Increasing Quad Flexibility”.
Other things you can do- Foam roll the quads, glutes and hamstrings.
- Strengthen your glutes at the gym with deadlifts, hip thrusts, step-ups, squats, lunges and kettlebell swings.
- Stand up when you’re pedalling to avoid over-reliance on the quads, shifting more of the work to the backs of the legs – to the hamstrings and calves.
- Drink more water to hydrate your muscles. Add coconut water for an electrolyte boost.
A bit of Eastern philosophyIn Chinese philosophy, the natural world comprises pairs of opposing forces that are interdependent and that exist in harmony with one another. This duality is symbolised by the concepts of yin and yang.
Most of your mountain bike training is distinctly yang – fiery, aggressive and competitive – and the natural law requires that you balance this with equal measures of yin – rest, recovery and rejuvenation. It could be argued that it has been a prioritisation of yang forces that has caused your aches, pains and compromised performance. In order for your muscles to grow, you need to give them time to rest. To relieve your discomfort, you have to address your muscular imbalances and postural misalignments. So take inspiration from ancient wisdom and dedicate some time and energy to the immense restorative power of yin.
DiscountsUse promo code MTB for 30% off the
Flexibility and
Strength series.
And as always, please let me know if you have any questions: abi@yoga15.com
Technical expertise: Ari Globerman, Structural Integration and Myoskeletal Therapist based in Florida:
strongandmobile.comPhoto credit:
Graham Mattock
Previous Yoga with Abi:
How To Release Chronically Tight Hamstrings - Monthly Yoga With AbiA Challenging One-Hour Yoga Flow Class - Monthly Yoga With AbiTake Control of Your Mind and Push Your Personal Limits - Monthly Yoga With AbiYoga To Relieve Pain In Between The Shoulder Blades - Monthly Yoga with Abi15-Minute Routine To Unlock Tight Hips - Monthly Yoga with Abi15-Minute Yoga Routine To Build Core StrengthShort Yoga Routine To Help With Lower Back Pain in Bikers15-Minute Yoga Routine To Enhance Balance and Agilityl15-Minute Post-Ride Yoga Routine8 Quick Yoga Stretches To Do At Work
MENTIONS:
@yoga15app
www.yoga15.com/half-reclining-hero
You'll get there with consistent practice.
@stefan24 and @norco5dh there are also a couple of vids that will help in the Therapeutic series:
vimeo.com/ondemand/therapeuticyoga
And one really great pose you could get into and hold for 3-5 minutes on each side is Reclining Spinal Twist:
www.yoga15.com/reclining-spinal-twist
This would be a great series for you and for your MTB recovery:
vimeo.com/ondemand/yogarelaxationchallenge
If anything, I would say that the comments section of Abi's posts are the one, and possibly only, place on this entire site that give universal praise. Even more importantly, the praise is no longer focused on her appearance, but instead is focused on the benefits that she is offering to the biking community.
Some of the other articles I have written should also help:
How To Release Chronically Tight Hamstrings
15-Minute Routine To Unlock Tight Hips
15-Minute Yoga Routine To Build Core Strength
Short Yoga Routine To Help With Lower Back Pain in Bikers
15-Minute Post-Ride Yoga Routine
And there are more vids here:
vimeo.com/ondemand/yogaforbikers
I also like the use of pictures over videos so I can use this as a guide anywhere. Thanks Abi, this is getting bookmarked to my homepage right now.
www.yoga15.com/poses
Strengthening your glutes is straight up just going to give you more and more power.
Abi, I rode at the weekend and woke up Monday with a 'trapped nerve' feeling in the side of my neck and I'm finding it hard to stretch it out, any tips for this please ?
Reclining Spinal Twist: www.yoga15.com/reclining-spinal-twist is a great pose hold for 3-5 minutes on each side. Then you could work through the seated stretches in the Yoga At Work article: www.pinkbike.com/news/8-quick-yoga-stretches-to-do-at-work-2015.html. There are also a couple of vids that will help in the Therapeutic series: vimeo.com/ondemand/therapeuticyoga.
How To Release Chronically Tight Hamstrings - Monthly Yoga With Abi
It's the first link in blue if you just scroll up. Use ctrl + F if you cant find it....
I'm just recovering from a meniscus surgery. Is it possible to stretch the hips/quads without compromising the knee?
I'm not rippin' on ya at all. Lord knows I can't do 2% of the stuff you show how to do, have never been able to touch my toes in my life.
@michaelrjs got what my point was
And do some yoga! You should be able to touch your toes but it isn't going to happen by magic.
www.yoga15.com/reclining-butterfly
www.yoga15.com/reclining-spinal-twist
www.yoga15.com/dead-pigeon
www.yoga15.com/yoga-for-mountain-bikers