When cycling, there are always areas in your body that require a little TLC. And while riding a bike is low impact, the cyclic motion of a pedal stroke can decrease flexibility and damage soft tissue over time.
While rolling one’s legs on a cylindrical object might seem fruitless to the uninformed, foam rolling unlocks our bodies from the deviations in our kinetic chain. Daily habits such as sitting in front of a computer screen from 9 a.m. to 5 p.m. or cruising in a saddle for hours upon hours each week cause these debilitating deviations.
Though foam rolling is sometimes painful and time consuming, the exercise is a necessary evil. If done correctly, foam rolling can maintain healthy soft tissue and improve your range of motion.
To perform the exercise, you need one of a few rudimentary items: A foam roller, a tennis ball or a stick. And remember, you don’t need to roll every day. Instead, spend five to 10 minutes on areas that are sore and tight, and do this three to four times a week.
You can find detailed gif & guidence for each of the 8 exercises here: http://www.active.com/cycling/articles/foam-roller-exercises-for-cyclists.
1. Thoracic Spine (See gif here)
2. Chest (See gif here)
3. IT-Band (See gif here)
4. Quadriceps (See gif here)
5. Adductor (See gif here)
6. Piriformis (See gif here)
7. Soleus (See gif here)
8. Calf (See gif here)