Ways to Improve your Aero Positioning
The aerodynamic position has become increasingly popular over the years for both Triathletes and Road Cyclist alike. This position helps in improving your performance. The role of an aerodynamic position is very simple, it reduces the amount of air resistance that a cyclist faces, which helps him to increase his/her speed and perform better. Hence, over the years companies producing cycles have come up with new innovations trying to reduce as much air resistance as possible and cyclists often use the Aerodynamic position in races and events.
An interesting fact is that there are certain stretches present, which can aid a cyclist to shift to aerodynamic faster and also alleviates post-ride residual soreness. There are some easy stretches that takes about 10 minutes to complete, these have to be practiced everyday regardless of whether you are cycling that day or not.
Standing Back Extension
The standing back extension is an excellent stretch that may aid in improving your aero positioning. To perform this stretch, you first need to stand with your knees bent slightly and then position both of your palms on your lower back while keeping your fingers pointed downwards towards the hips. The next step is to gently put some pressure and create and extension in your lower back using your palms. You need to keep doing this for about 15 seconds. Perform this stretch two to three times.
Upper Body Stretch
Another effective stretch that helps improve aero positioning is the upper body stretch. This stretch focuses on your back, shoulder and both arms. To perform this stretch you first need to keep your arms against the wall, with your shoulder at a little distance. While keeping your feet firmly in place below your hips bend your knees slightly and push your chest downwards. You need to hold this position for about half a minute. Never forget to bend your knees just a little bit while performing this stretch.
The cat stretch is another effective stretch which aims at improving aero positioning. To perform this stretch you first need to kneel down on your knees, with your legs bent underneath you and your arms stretched in front. Create a concave arch in your lower back by bending backwards a little towards the ground. Then stretch your back in the opposite position, a position similar to an angry cat, or a hill. You can even stretch both sides of your lower back by reaching with your arm and grabbing the end of the mat you’re sitting on. You need to hold this stretch for about 25 seconds.
Double ‘Reach for the Sky’ Stretch
This is another stretch which focuses on improving aero positioning. To perform this stretch you first need to be in a standing position or a sitting position, whichever you prefer. The next step is to interlace your fingers over the head. While keeping your palms in an upwards facing position, push your arms back and up slightly. While doing this do not hold back your breath. This exercise can be easily performed anywhere and is an excellent way to slump your shoulders.