Summary:

This 4-week Beginner Lower Back Mobility Routine is designed specifically for women cyclists over 50 who want to improve their flexibility, reduce lower back stiffness, and enhance overall cycling performance. The plan focuses on gentle, effective movements that target the lower back, hips, and surrounding muscles. Each session is programmed 2 to 3 times per week, with gradual progression applied each week to ensure safe and consistent improvements in mobility.

Who this plan is for: This plan is ideal for women over 50 who are new to mobility exercises or are looking to address lower back tightness resulting from cycling. It’s suitable for all fitness levels, providing a foundation for improved flexibility and injury prevention.

Communication: While no direct communication is required, athletes are encouraged to listen to their bodies and adjust as needed. If any pain or discomfort arises, modify the exercises accordingly or seek professional guidance.

Equipment needed: The routine requires minimal equipment—just a yoga mat for comfort and a supportive surface to perform the stretches. No additional tools are necessary, making it easy to do at home or anywhere with space to move.

Ease of Use: Each exercise includes clear written instructions and a detailed video demonstration to ensure the correct technique. A tick box is provided after each exercise, allowing users to track their progress and ensure that they have completed each movement correctly. This setup is designed to make the routine as user-friendly and accessible as possible for women cyclists over 50, ensuring a safe and effective mobility session.