Loosen up tight hip flexors with this deep stretch. We start by showing you the classic kneeling hip flexor stretch, explaining how to tilt your pelvis and engage your glutes for a safer, more effective stretch.  As you follow along, you’ll feel the front of your hips lengthening. We discuss why this is such a favorite stretch – especially if you sit a lot or cycle – because it opens your hips, can alleviate lower back strain, and improves your posture.

Incorporate this stretch regularly to maintain flexible, healthy hips and thighs.

Hip Flexor stretch:

1. Place the right knee on the ground with the left foot flat on the ground

2. Engage your glutes

3. Push forward into the front leg, keeping the chest lifted

4. Hold for 30 seconds, you should feel the stretch in the front of the hip

5. After 30 seconds take the right arm up and over into a side bend

6. Hold for 30 seconds, the stretch now may change position to your abs or side

7. Repeat with right foot forward

Squat band walk:

1. Tie the band around the top of the leg, not over the knee joint itself

2. Squat down into a comfy squat position, with your chest lifted

3. Walk 6 – 8 paces in one direction and then back again

4. Repeat this walk 5 to 8 times

To join my Pilates classes and improve your muscle balance head to movewilder.co.uk or contact me on hannah@movewidler.co.uk to find out about my class options. #commonmuscleimbalances #muscleimbalance #pilatesforbalance #balancedbody #Stretch #HipFlexors #Mobility #Posture #Pilates

Stretching is important for cyclists because it helps maintain flexibility, improves joint range of motion, and reduces the muscle tightness that builds up from repetitive pedalling motion. Cycling places the body in a fixed position for long periods, which can cause imbalances such as shortened hip flexors, tight hamstrings, and a rounded upper back. Regular stretching counteracts these effects, supporting better posture on the bike, enhancing power transfer, and lowering injury risk by keeping muscles and connective tissues supple. It also aids recovery by increasing blood flow to fatigued areas, helping cyclists feel fresher for their next ride.

Try this 8 minute stretch with me.

After years of planning and designing we believe our strength and mobility program will make a positive impact on your ride time. Come and try Velo Core 14 day free trial and then £19.99 a month. www.velocore.co.uk

#CyclingStrength #VeloCore #CyclingStrengthTraining #strengthandconditioning #stretches #stretchesforcyclists

Gluteus maximus: Powers the downstroke and provides major force with each pedal revolution, especially important for climbing and sprinting. Cyclists, it’s time to ride stronger, move better, and feel more balanced both on and off the bike. Velo Core combines targeted strength, Pilates, and mobility training designed to fix common cycling imbalances, boost performance, and speed up recovery. Start your 14-day free trial today at velocore.co.uk and see the difference on your next ride.

In this video, Jon from Pedalling Perfection answers your biggest questions about bike fit — from saddle height and cleat position to comfort, performance, and injury prevention. Jon is the founder of Pedalling Perfection, an independent bike fit studio dedicated to helping cyclists of all levels ride more comfortably, efficiently, and confidently. With an inclusive, no-nonsense approach, Jon focuses purely on results — not sales — so every recommendation is tailored to you and your goals. Whether you’re a new rider or a seasoned racer, this Q&A will shed some light on how to combat some of the typical bike fit issues people suffer from.

Learn more or book your own fit at: https://www.pedallingperfection.com/