Restoring natural range of motion in all sections of the spine is crucial to relieving back pain.
This sequence is designed to address the common muscular imbalances experienced by mountain bikers that correlate with lower back pain.
This core strength and balancing sequence gets straight into it—culminating in a fun and challenging arm balance called Crow pose.
This twisting sequence is designed to wring out tension throughout the body—with a specific focus on the spine and hips. We finish with a guided body...
In this morning sequence, we start with a short breathing exercise, mobilise joints throughout the body and transition into deeper stretches.
You can practice this static stretching sequence after a long ride to release tension in muscles you've been working.
Sidebends stretch muscles throughout the body, increase spinal mobility and alleviate pain in the lower back, shoulders and neck.
This gentle recovery sequence is designed to give your muscles and joints a chance to repair and grow stronger between training sessions.
This gentle sequence of seated poses is designed to release tightness in the neck, shoulders, upper, mid and lower back.
This core sequence is designed to strengthen your upper and lower abs, obliques and lower back. Try to include 2-3 core workouts into your training...
This is a gentle sequence you can do if you're feeling achy from over-training, working too hard or exhausting travel commitments.
This sequence is designed to loosen up the neck, shoulders, spine and back—releasing tension throughout the body and relieving areas of pain.
I've been riding mountain bikes with fanatical enthusiasm since 1990, when I got my first ever mountain bike.
Finding Abi's articles on a dedicated mtb site is definitely a blessing!
I played around with a few yoga DVDs over the years. Static pose, 30-minute routines—nothing MTB-focused, just general movement stuff.
As an MTB and road rider, I have always had issues with bike position and body soreness that was different depending on the bike that I was on.
As a rider, father, worker, trainer, racer and most of all at 43, it’s not always easy to be healthy and in shape, as our passions demands.
After a winter of back problems, I realised that I needed to put some time into stretching and building core strength.
At the ripe old age of 37, I had an acute gout attack. I can only describe this as what it would feel like if your foot was being crushed in a vice.
I've been using Abi's 15 minute post-ride routine for the past couple of seasons. I use it after every ride because it's so quick and simple.
I started practicing yoga with your videos because I have a disease that brought me down to about 15-20% mobility.
Almost six years ago I learned to love mountain biking and I do it now as often I can.
15 minutes of yoga a day keeps the doctor away! Yoga 15 has bike-specific routines which are very helpful and practical for me.
I started doing yoga after reading a few of your articles on PinkBike and being pushed to by my girlfriend.
Work these days has been crazy! I do not know how I could handle all that without my 2 yoga days a week and riding on the weekends.
Love getting your emails Abi. I’m a 61 year old avid mountain biker out of Rossland BC Canada.
A few years back I was knocked off my motorbike in which I did some muscle damage to my shoulder.
Being an avid enduro racer, road racer and father of 2 little ones, I have very limited training time during the week.
When I was 7, I fell ski-ing and my leg almost did a full rotation. When I was 8, I graduated from a wheelchair to crutches.
I saw your videos a few weeks back. I thought I'd give it a go after my mountain bike spins and it seems to have worked.
Thank you for your session for auld giffer mountain bikers like myself. For the first time in years I don't wake up with a bad back.
Since starting to use Abi's post-ride yoga routines for mountain bikers, I've noticed a big reduction in my back pain.
Abi’s yoga videos have improved my life dramatically having herniated a disc in my lower back over ten years ago.
I’ve been riding bikes since 1979, I’m a mountain bike photographer and I broke my back on a job on a motorbike in 2010.
I started practising yoga with the 15-minute videos that were first posted on pinkbike. This was when I was cycling a tonnes.
I see a yoga practice as a core tool to help me recover, increase flexibility and balance, and maintain my body for the years ahead.
20 years ago, I was involved in a big motorcycle accident leaving me with a crushed vertebrae (T10) and prolapsed discs (L5,4).
I’ve been mountain biking for around 5 years and did a fair bit of running and road biking before that.
For me, yoga was something that I considered doing but never actually took a chance on until Abi's first article came out on Pinkbike.
Last year I did the Indian Pacific Wheel Race across Australia, which saw me spending many hours in the saddle.
I'm a mid-40s, stupidly busy mountain biker with rotten flexibility and a low tolerance for time wasting bullcrap.
I started yoga as a daily, 15-minute routine in the morning with my coffee, before going to work.
Thread The Needle pose is a warn up twist that increases spinal mobility and can really help to alleviate pain in between the shoulder blades.
Dead Pigeon is a key pose for mountain bikers, to stretch the glutes, TFL, piriformis and external hip rotators, and alleviate lower back pain.
Cat-Cow is key for mountain bikers to mobilise the lumbar, thoracic and cervical spine, relieve tension in the back and neck, and improve posture.
Bridge pose is a key mountain bike counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.
Yoga Squat is an important hip opener that stretches the groin and glutes and builds strength and mobility in the feet and ankles.
Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, increases spinal mobility, and can help to alleviate lower back pain.
Downward Dog is the quintessential yoga pose. It stretches the ankles, calves, hamstrings and spine, and strengthens the upper and lower body.
Reclining Spinal Twist is a key pose for mountain bikers that can help to alleviate lower back, neck and pain in between the shoulder blades.
Side Plank strengthens the wrists, shoulders, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.
Reclining Hand-To-Toe pose is the safest calf and hamstring stretch in yoga because it takes the lower back out of the equation.