What’s the best posture for cycling?

Whether you’re hitting the road to take in the scenery or doing it from the comfort of your own home on a stationary bike, cycling is a great way to keep fit.

Riding a bike helps with building and toning muscle, as well as improving stamina, increasing joint mobility and strengthening your knees to better absorb shocks.

However, in a world of adjustable seats, pedals and sitting positions, what is the “right” way to ride a bike?

Why is posture important?

Good cycling posture basically translates to finding the position your body is the most naturally comfortable in.

Staying in this position will make cycling much easier. You’ll find that you are more efficient, better balanced and that it’s easier to breathe.

Good posture also means that your body is properly aligned so you are not putting any unnecessary stress on any one part of your body. This will help to cut down on injuries like knee pain and pulled muscles.

Unfortunately, there isn’t a one size fits all solution to finding your best posture as it will be specific to the individual. However, there are several tips that everyone should take into consideration:

Shoulders:Your shoulders should be low and relaxed to avoid placing unnecessary stress on your neck and back. It is also a lot easier to move your head to check your surroundings if your shoulders are not bunched up to your ears!

Arms:Slightly bending your elbows will help to support your arms and absorb the shock from the road. Keeping your arms tucked in to your sides rather than stuck out will reduce the stress on your shoulders and alleviate the pressure on your wrists, which should be straight.

Back:Good cycling posture is about more than just keeping your back straight. While you do want to be relatively straight, locking or tensing into a line will put pressure on your lower back. You also want to use your abs to keep your spine in position, otherwise your back will round outwards as you go. This puts stress on your shoulders, hands and crotch and can lead to serious long-term pain.

Knees:Make sure you keep your knee in line with and over the ball of your foot as you pedal. If your knees begin to bow outwards, it will make cycling much harder and can lead to some very painful knee issues if done for prolonged periods.

How do I improve my cycling position?

Simply put, the best way to improve your posture is to practice it!

Start by looking at how you cycle now. Where in your body do you feel tension? How is your body out of alignment? Then, make sure your muscles and breathing are relaxed and start to focus on correcting each part of your posture. As you practice, you will find it easier and easier to naturally stay in your correct posture.

Of course, you’re going to find it far easier to get into and stay in good posture if your body is flexible. It’s important to maintain a healthy range of movement to prevent muscle soreness and lactic acid build-up.

Our Posture Corrector Pack will ensure you are doing the right stretches and exercises in your day to day life to build flexibility and alignment.  This way you will find your cycling posture improve in no time at all.