A long ride leaves its mark when you finally stand up straight. If your hips and upper back take a while to remember how, our Stretch & Recovery class at our Lewisham studio is worth a look.
What cycling asks of your body
On the bike you hold one shape for hours. Your back rounds forward, your hips stay bent, your shoulders take some of your weight, and your neck tilts up so you can see the road. If you ride, you already know what that leaves tight: your hip flexors and quads, and your chest, shoulders and neck.
Your spine has four main movements: bending forward, bending back, bending to the side and rotating. A ride keeps you in the first of those almost the whole way, and your legs repeat the same small circle throughout.
How we work on it in class
After hours in one shape on the bike, Stretch & Recovery gets you moving in others. It’s a deep stretching class, and we use the reformer as a tool. The springs and carriage support you into each position, and the holds are long, the resistance light and nothing forced. Your teacher guides you with clear, breath-led cues, and there’s an easier and a deeper option for every position.
For cyclists, that means opening your hips and the fronts of your thighs, and moving your spine in the directions the bike leaves out, with some attention for your chest and shoulders too.
How often should you come?
If mobility is what you’re after and you’re starting out, we’d say two classes a week, then build from there. A day off the bike is a good time for one. You don’t need any reformer experience, because the class is open to every level and your teacher will walk you through the machine before anything moves.
If it’s more than tightness
If you’re working through an injury, or pain that isn’t going away, have a word with your GP or physio first, and tell your teacher at the start of class. They’ll cue you towards the options that suit you.
Come and try it
Our intro offer is three classes for £33 over fourteen days, and it works on every class on the timetable. Bring grip socks (we sell them at the studio if you forget). The door opens fifteen minutes before class, so there’s time to settle in.