{"id":454539,"date":"2026-03-03T01:58:13","date_gmt":"2026-03-03T01:58:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/454539\/"},"modified":"2026-03-03T01:58:13","modified_gmt":"2026-03-03T01:58:13","slug":"movement-skills-for-aging-cyclists","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/454539\/","title":{"rendered":"Movement Skills For Aging Cyclists"},"content":{"rendered":"

\"Estimated3 min read<\/p>\n

You\u2019re probably already aware of the many benefits strength exercises<\/a> have on your performance. But there\u2019s another group of exercises that often go overlooked: mobility exercises. <\/p>\n

According to Rod Murray, USA Cycling coach and owner of Body4Life Training<\/a>, mobility exercises are anything that brings a joint (where two bones meet) through its full range of motion, improving your overall posture and flexibility\u2014on and off the bike. <\/p>\n

\u201cDoing these types of exercises improves your performance so you can ride better, longer, and more comfortably,\u201d Murray says. \u201cYou\u2019re constantly adjusting yourself in the saddle\u2014reaching for your water bottle, turning your neck to see cars\u2014so you want to be able to do things comfortably and pain free.\u201d <\/p>\n

Check Out The Ride Strong at 50+ Program<\/a><\/p>\n

And while it\u2019s good to start doing mobility exercises at any age, it\u2019s particularly important for those in their 40s and older to do regularly. That\u2019s because the older you get, the higher your risk of injury becomes. Adding mobility exercises into the mix can help bulletproof your joints and prevent such injuries from occurring. <\/p>\n

They\u2019re easy to learn, and you can see progress almost immediately, according to Murray. \u201cWhen I work with people of this age, they usually see improvement after just a couple of sessions,\u201d he says. \u201cTheir balance, posture, and range of motion is better, and they can ride with less restriction and less fatigue,\u201d he says. <\/p>\n

The best part? Including mobility exercises into your routine couldn\u2019t be any easier\u2014you can do these moves at your office desk in as little as 10 minutes, Murray says. <\/p>\n

\u201cIt\u2019s easy to overlook the simplest things as being the most beneficial,\u201d he says. \u201cWe are all so used to having to go to the gym or take a lot of time out of our day to do things that will benefit us.\u201d<\/p>\n

Below are four of Murray\u2019s favorite mobility exercises for cyclists that you can do a few times a week to stay pain-free and injury-free as you age. <\/p>\n

1. Y Pattern\"ImageStart standing with arms at sides. Raise both arms overhead as far and as comfortably as you can with palms open and facing each other. Pull shoulder blades down and back, then squeeze them together and release. Make sure you\u2019re not using the arms to force shoulders back\u2014instead, all movements should be controlled with back muscles. Repeat for up to 20 reps.2. T Pattern\"ImageStart with arms out to the sides at shoulder height, palms facing forward. Pull shoulder blades back and down. Squeeze and release shoulder blades. Repeat for up to 20 reps. 3. Exaggerated Marching\"ImageStand with feet hip-width apart. Raise both arms so that elbows are at shoulder height and forearms are perpendicular to the floor, palms facing forward and fingertips pointed at the ceiling. Lift right knee to hip height (as if to march) so that knee and hip form 90-degree angles. Step back down and repeat on other leg. Slowly and with control, continue to alternate knees for a total of 20 reps.4. Leg Lift \"Image Start standing with feet hip-width apart with arms in a goal post, elbows in line with shoulders, wrists over elbows, and fingers pointed toward ceiling. Extend left leg straight out in front of you, no higher than hip height. (Be sure to raise it in a controlled way\u2014this isn\u2019t a powerful kick.) Slowly lower leg back down with control. Repeat with other leg. Continue alternating for 20 reps.
Member Exclusive: Check Out Our Top Cycling Stories\"Chevron\"Chevron\"Headshot<\/p>\n

Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She’s a graduate of Ithaca College. You can find her work here on Women’s Health, and in many other publications including PS, SELF, Well+Good, Runner\u2019s World, Outside RUN, Peloton, Men\u2019s Fitness, and more.<\/p>\n","protected":false},"excerpt":{"rendered":"3 min read You\u2019re probably already aware of the many benefits strength exercises have on your performance. But…\n","protected":false},"author":2,"featured_media":454540,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[164118,164117,164119,164115,164116,6647,102,822,164114,56,54,55],"class_list":["post-454539","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-best-lower-body-warmup","tag-best-mobility-warmups","tag-best-upper-body-warmup","tag-best-workouts","tag-best-workouts-for-people-over-40","tag-fitness","tag-health","tag-mobility","tag-mobility-exercise","tag-uk","tag-united-kingdom","tag-unitedkingdom"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/454539","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=454539"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/454539\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/454540"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=454539"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=454539"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=454539"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}