You have now taken time off the bike when you were pregnant and now you are feeling the itch and urge to get back out there! Oh man you are ready to feel the wind in your face, the woods around you, and the rock beneath your wheels.
How do you get there?
There are three exercises that are great to test your ability and strength to know if you need to do some more work, need to see a professional, or need to get out there and GO for a RIDE.
These exercises should be pain free.
3 reps holding 15 sec
This exercise tests your core and pelvic floor for endurance and strength. You should be able to breathe while doing this exercise.
You need to be able to feel in control, stable.
The deadlift is a wonderful exercise that is very similar to the aggressive descending position. Many women that I have seen post-partum have more pain descending verses climbing. This is for Hip/glut and hamstring activation with the addition of trunk stability.
Bridge: Butt Raise
Feet Hip Width Apart and Feet Wider:
I love this exercise to be able to target the abdominals with gluteal muscles strengthening. Make sure that you are not using your back. The wider your feet get the more that your glut max and med will have to work and the more your pelvic floor will be challenged.
Blog for tips to help you bike without pain
Dr. Liz Koch is a Doctor of Physical Therapy and the founder of The Ride Life. She is based out of the Asheville, NC region