The Importance of Hip Rotation for Cyclists
When we think about improving cycling performance and comfort, we often focus on power output, cadence, and endurance. But have you ever considered the role of hip rotation? Your hips are the powerhouse of your pedal stroke, providing the foundation for both strength and efficiency. Neglecting this essential aspect of mobility can lead to discomfort, inefficiency, and even injury.
Why Hip Rotation Matters
Cycling is predominantly a sagittal-plane activity, meaning it involves forward and backward movement. Over time, this repetitive motion can lead to tightness and a lack of mobility in other directions, particularly in hip rotation. When your hips don’t move well, the strain often shifts to other areas, such as your knees or lower back, which can result in pain or discomfort.
Moreover, limited hip rotation can restrict your ability to adjust your riding position, whether you’re cornering, climbing, or adjusting to technical terrain. It’s not just about comfort—better hip mobility can improve your overall performance and make your rides more enjoyable.
How to Test for Limited Hip Rotation
Before addressing hip rotation, it’s helpful to assess your current range of motion. One effective method is the Seated Hip Internal/External Rotation Test:
Sit on a chair or bench with your knees bent at 90 degrees and your feet flat on the floor.
Place your hands on your hips or thighs to stabilize your upper body.
Keeping your torso upright, slowly rotate one leg inward (bringing your foot outward) to test internal rotation.
Next, rotate the same leg outward (bringing your foot inward) to test external rotation.
Repeat on the other leg and compare the range of motion on both sides.
A healthy hip should allow for approximately 30-40 degrees of internal rotation and 40-50 degrees of external rotation. If you notice significant differences between sides or limited motion overall, it may be time to focus on improving your hip mobility.
Enter the "Wag the Tail" Exercise
One simple yet highly effective way to address hip rotation is through the “Wag the Tail” exercise. This movement helps:
Increase Hip Rotation: By gently encouraging internal and external rotation of the hips, this exercise keeps your hip joints moving freely.
Relieve Hip and Knee Pain: Improved hip mobility can reduce compensations elsewhere in the body, easing the strain on your knees and lower back.
Enhance Spinal Mobility: A bonus benefit of the “Wag the Tail” exercise is its impact on lateral spinal flexion. The movement helps maintain a healthy, mobile spine—an often-overlooked aspect of cycling longevity.
Here's how I coach it with my clients -
How to Perform “Wag the Tail”
Start on your hands and knees in a tabletop position, ensuring your wrists are under your shoulders and your knees are under your hips.
Keeping your spine long, gently sway your hips to one side as you look over your shoulder toward your tail.
Return to the center, then sway your hips to the other side, looking over your other shoulder.
Move slowly and smoothly, aiming for 6-8 repetitions on each side.
Focus on small, controlled movements rather than forcing a large range of motion. This exercise should feel comfortable and never painful.
Why It’s Perfect for Cyclists
The “Wag the Tail” exercise is ideal for cyclists because it’s quick, low-impact, and can be done almost anywhere. Adding it to your warm-up or cool-down routine can help mitigate the effects of long hours in the saddle, promoting better alignment and reducing the risk of overuse injuries.
Takeaway
Hip rotation is a critical yet often overlooked aspect of cycling performance and comfort. By incorporating simple exercises like “Wag the Tail” into your routine, you can keep your hips and spine mobile, reduce pain, and set the foundation for more enjoyable and efficient rides.
Don’t let tight hips hold you back—give your body the movement it craves, and your performance will thank you!
If you're running in to issues of pain or discomfort on the bike and you want a little extra help. I'm always happy to chat with riders on a free 15 minute strategy call where we can talk about your issues and see if we can find a simple solution or if not, I'll help draw out a road map to get you on your way.
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