Hip swivel stretch

aim: this exercise creates space in between the ribcage and the pelvis, and opens up your hip flexors, which are big contributing muscles when you are riding. It develops suppleness in the hips while engaging the lower back.

how to do it: lie on your back and stretch your arms out at shoulder height. Bend your knees, keeping your feet on the floor, and gently roll them to one side. Engage your core muscles by pulling the front of the pelvis up, tipping the pelvis backwards by rolling the coccyx under and lifting the pelvic bone in an upward direction. Then push out the abdominal muscles in all directions, creating a solid wall of muscle around the stomach area. Then roll the knees back to the centre of the body before repeating on the other side. This exercise can be held in position for a couple of seconds. Repeat five times.