Warming up before a ride increases your heart rate and therefore your blood flow thanks to which more oxygen reaches your muscles. Additionally, your range of motion (flexibility) should be increased by dynamic stretching. After a ride, cooling down is vital to get the heart rate to return to its resting rate.
A resistance band can be a great add-on to your warm up, cool down and strength training. Here are some basic resistance band assisted warm up and cool down stretches that you can do pre and post ride.
WARM UP EXERCISES
Place your foot on the mid part of the band and pull it up to your shoulders. Now step your other leg backward and bend down until the front knee comes to 90-degree position. Once done, come back to standing position. 10 repetitions per leg.
- Monster walk
Place the resistance band just around your ankles and try walking in sideways. 10 steps/3 sets per side.
Lock your palms at the end of the bands and take the band over your back. Try to push your body against the band for the resistance to have effect. 5 to 10 reps would be ideal.
- Front raise
Step on the resistance band with your legs at a width equal to your shoulders. Now hold the band with your hands at a width equal to your shoulders, and pull upwards up to your shoulders. Repeat 10 to 15 times.
- Donkey Kick
Get down on dog pose and hold the resistance band on your hand against the floor. Now loop the band around the back foot of the first leg. Kick back your leg and instantly come back to the starting position. Repeat with the other leg. 10 to 15 repetitions each leg.
COOL DOWN / STRETCHES
- Glute Bridge
Lie down on the floor, with your knees folded and feet close to your butt. Loop the band on your hands and then place the band over your lower abdomen. Now try to push making a glute bridge in the process and then come down to resting position. Repeat 10 to 15 times.
- Hamstring stretch
Lie down and loop the band around your back foot near the toes. Now keeping the leg straight pull the band towards your chest resisting the action with your leg. You will feel the stretch in your hamstrings. Hold the stretch for 15 to 30 seconds on each leg.
- Quadricep Strech
Lie down with your chest facing the ground and loop the band around your ankle. Pull the band with both your hands till you feel a stretch in your quadriceps. Hold for 15 to 30 seconds on each leg.
- Boat Pose
Sit on the floor legs extended, and loop the band around your toes in a crisscross manner. Now try to pull both your feet up extending the hand sideways thus making a boat pose. You can balance on your butt for stability. Hold the pose for 30 to 60 seconds.
Maintaining a proper posture while doing these activities is very important. If you feel any pain or discomfort in the joints we recommend that you visit a physiotherapist immediately.
A resistance band is great in helping your body to maintain a correct posture and increasing your workout resistance without any additional equipment.