Proper Bike Posture

Biking is a form of exercise that, when done correctly, can yield a total-body workout without much muscle strain or body pain. However, body posture while riding is very important and is much different than correct sitting and standing postures.

  1. Shoulders

    • Supporting your upper body weight is vital to long-distance biking. A common pitfall is to let your chest sag toward the handlebars. To fix this, keep your shoulders forward while riding, forcing your chest muscles to carry some of the weight of your upper body.

    Back

    • While riding, your back should not be up straight and rigid, nor should it be limp and sagging toward the road. The correct posture is to arch your back so that it can properly absorb shocks and bumps. To correctly arch the back, use your core muscles (abs and upper back). If you feel lower back strain, your back is too slumped over and not properly arched.

    Arms

    • Again, absorbing shock is important in bike posture, so arms should never be rigid and straight while riding. Instead, bend your elbows slightly while riding.