good hip stretches, posture advice

[VeloVT]

So, I've had PT flexibility assessments twice recently, different docs (once for a running injury and one quick one for my bike fit), and both noted significant hip flexor tightness as well as hip rotator tightness and ITB tightness. I don't know exactly when this started, but it has not always been the case -- I was very flexible through my teens because I danced somewhat seriously (I'm 28 now). I would attribute it to two years of increasing amounts of cycling, and two marathon training cycles and generally increased running mileage even when not training for anything.

Lately I've noticed (and this is relatively new, over the past year I'd say), when I am in a relaxed standing position, my hips tilt VERY far forward, and if I'm not thinking about my posture, there's a pronounced curve/compression in my lower back. It's actually a little hard for me to achieve significant posterior tilt when I work at it. I can just about get to neutral but not farther. I'm sure this is NOT a good thing. During all of the bike fits, everyone says my back looks great -- I get approved for very aggressive positions because I can achieve them with no curve in my back -- partly due to flexible hamstrings, but probably partly also due to this forward tilting pelvis I've acquired?

I'm worried that my muscles are becoming pretty imbalanced, with tight hips and quads that are throwing everything else off and a body that's starting to adapt "too much" to the cycling position. Is this a reasonable concern, and if so, does anyone have stretches/strengthening exercises to recommend?

thanks !

[mimitabby]

Yes, i think it's a reasonable concern! I have seen more than one woman who has biked for a long time who looked a lot like the cyclists in "triplets of Belleville" which is a cartoon.
There are others on here who can make suggestions; but it sounds like you already know some of the things that you can do to stretch and strengthen!

[OakLeaf]

Pilates (with a good instructor) is all about becoming conscious of, and controlling, your spinal curves. In my very limited experience, Stott Pilates places the most focus on that particular issue, but any Pilates routine will work on strengthening and spinal mobility.

[Wahine]

First off, congratulations on thinking about this and wanting to make a change before it becomes a significant problem. I don't encounter too many patients who do that.

Yes, this is a matter of concern. Even if it's not bothering you much now, it will sometime especially if you participate in activities that require repetitive motions like cycling. Here are some links to stretches that are helpful:

http://www.easyvigour.net.nz/fitness...xorstretch.htm

http://www.easyvigour.net.nz/fitness/h_TFL_StrSt.htm

http://www.exrx.net/Stretches/HipExt...alRotator.html

http://www.drbackman.com/piriformis-muscle-stretch.htm

I usually have patients stretch each muscle group for 20 sec, 4 reps on each side at least once a day, preferrably twice if they are fighting an injury.

I also often recommend Pilates to clients.

Hope that helps.

[firenze11]

I've always enjoyed Pigeon pose in yoga. I think it does the same thing as the piriformis muscle stretch Wahine linked to, but I'm not sure. My yoga instructor always had the class lean forward and put our foreheads on the ground to make it more intense/deeper (if we felt comfortable doing it).

Edit: FWIW I was told by a personal trainer at school that my posture could use a bit of work. He told me that I needed to keep my abs engaged throughout the whole day. Basically to pull them in a bit and pull myself up a bit. Being conscious of pulling your abs in may help with not tilting your pelvis while standing. That's just an anecdote, though. I hope you find something that works for you.

[BleeckerSt_Girl]

Fitness walking really eliminates hip joint aching for me. When i bike too much and stop walking regularly, my hips get achy and stiff. I go back to brisk walking about 3-5 miles, 2 to 3 times a week, and that cures it after a couple of weeks. I know I must continue my walking in order to keep my hip joints happy.
The reason is that when you walk brisky (not just schlepping around the house or in an office) your leg extends BACK with each long step and straightens the hip joint all the way back. In biking, your hip joint stays bent even when your leg is straight....because you are still sitting, remember. In biking, your hip joint never flexes all the way straight and back.
The fitness walking really works for my hips. I make sure to let each leg go as far back as possible while I walk, taking long brisk strides.