Summary:

This Post-Ride Stretching and Flexibility Program is designed specifically for women cyclists over 50 to aid in recovery, enhance flexibility, and reduce muscle stiffness after a ride. The program includes a series of gentle, effective stretches such as Cat Cow, Supine Twist, and Pigeon Stretch, targeting key muscle groups used during cycling. By incorporating this routine into your post-ride habits, you'll help release tension, improve range of motion, and promote overall muscle relaxation, leading to better recovery and performance in future rides.

Who this plan is for: This plan is ideal for women over 50 who want to cool down properly after cycling, maintain flexibility, and prevent tightness in the lower back, hips, and legs. It's perfect for cyclists of all levels who are looking to optimize their recovery and overall comfort.

Communication: The routine includes written instructions, video demonstrations, and a tick box to track completion. No direct communication is required, but users should listen to their body and make adjustments if discomfort occurs.

Equipment needed: A yoga mat or soft surface is recommended for comfort during the stretches. No other equipment is necessary, making it easy to perform this routine at home or at the gym.

Ease of Use: The exercises are simple and easy to follow, with detailed instructions and videos to ensure proper technique. This setup makes the routine accessible and beneficial, helping cyclists cool down effectively and maintain their flexibility.