Pre-Biking Custom Warm-Up Exercises

Hi Bikers,

Following a pre-biking warm-up exercise is a must! Non-observance of such causes a number of body pains and discomforts, leading to disability to carry on biking as a sport. The exercise regime should always be customized according to one's own preference and liking to make it affordable and to maintain continuance for a long time. I would like to share my customized exercise routine followed by me:

1. Tadasana and Uttanasana
• Method: This a standing total stretch of the body. Stand straight, interpose the hand-fingers and stretch both the hands upwards and at the same time looking upwards at them. Now slowly balance the body on the toes. Stretch the body as far as it does not cause any discomfort! Return the balance to the entire feet and bend forward to touch the toes with the hand finger-tips.
• Benefits: Stretches the maximum amount of muscles all around the body. Releases tension in the muscles caused during sleep hours. Starts/Enhances flow of blood. Straightens the spine.
• Repetitions: 8
2. Wall push-ups
• Method:  Stand straight a foot away from the wall and position both the palms on the wall. Bring the upper-body near to the wall. Change the position of the palms on the wall to put stress on different parts of the hand and chest.
• Benefits: When doing the regular push-ups, most of the times, puts a huge amount of stress on the hands and chest. While performing the wall version of the same, one can customize the stress and bring in a number of variety. This exercise strengthens the muscles of the fingers, wrist, forearm, biceps, triceps, upper, lower and deep chest. 
• Repetitions: 20
3. 45-degrees Uttanpadasana
• Method: Lying down, inhale and lift both the legs(joined together) to an angle of 45 degrees above the ground. Stay in the same position for 5 seconds and come back to the starting position.
• Benefits: It builds the upper pelvic and lower abdomen muscles and gives stability to the hip muscles.
• Repetitions: 20
4. Sit-ups
• Method: Lying down, position the heels to touch the hips. Keep the hands, crossed on the chest and lift the upper body(without straining the neck) to 30 degrees above the ground.
• Benefits: It builds the upper abdomen muscles and gives flexibility to the spine.
• Repetitions: 20

By following the above four exercises, one can gain the maximum! All the fours, combined, takes care of the entire body, from head to toe!

Happy Exercising!!