1. Cycling causes predictable muscle imbalances, with muscles stretched becoming weak and shortened becoming tight. 2. Upper cross syndrome involves rounded shoulders, weak mid and lower traps, and tight pecs and suboccipitals, straining the neck and shoulders. 3. Lower cross syndrome involves an anterior pelvic tilt, tight hip flexors and piriformis, and weak glutes and abs, straining the low back. 4. Targeted yoga poses can facilitate weak muscles and stretch tight ones to restore balance and reduce pain from these imbalances.

1. Men are born soft and supple:
dead, they are stiff and hard.
Plants are born tender and pliant:
dead, they are brittle and dry.
Thus whoever is stiff and inflexible
is a disciple of death.
Whoever is soft and yielding
is a disciple of life.
-Lao Tsu
Craig Roberts, DC
WWW.DOCROBERTS.COM

2. Cycling creates
predictable muscle
imbalances. Muscles
that are chronically
stretched become weak
in neutral positions.
Muscles that are
chronically shortened
become tight in neutral
positions.
Craig Roberts, DC
WWW.DOCROBERTS.COM

3. Cycling is not a postural break……
Craig Roberts, DC
WWW.DOCROBERTS.COM

4. This posture is associated with
two well known “syndromes”,
upper and lower cross.
These are described in detail in
remaining slides.
Yoga for Cyclists targets these
muscular imbalances, bringing
greater harmony, balance, ease,
endurance, and strength to the
cyclist’s body, and by extension,
to the mind.
Craig Roberts, DC
WWW.DOCROBERTS.COM

5. UPPER CROSS
Postural findings:
Rounded shoulders
Anterior head carriage
C0-C1 hyperextension
Elevation of shoulders
Winging of scapulae -McCaffery’s notes
 Pectorals  Lower and middle traps
 Suboccipitals  Rhomboids
 Upper trap/levator  Serratus anterior
scapulae  Deep neck flexors
Craig Roberts, DC
WWW.DOCROBERTS.COM

6. “The combined result of this
posture is that the cervico-
cranial, cervicothoracic,
glenohumeral, and tempero-
mandibular joints are all
overstressed. Joint dys-
function and trigger points
naturally result from these
muscle imbalances, associated
with headache, neck pain,
shoulder blade pain, and TMJ
and shoulder disorders”
(Liebenson).
Craig Roberts, DC
WWW.DOCROBERTS.COM

7. During normal neck flexion the chin will travel in a smooth arc to the chest, and
will come to rest either touching the chest or no more than two fingers away
from the chest. This motion can only occur if the deep neck flexors and the
SCMs are working together properly. If the SCM is overactive and the deep
flexors are weak or inhibited, the SCM’s action will cause the chin to poke, as
picture in the dotted outline above. The most crucial period to watch for this
pattern is in the first 5 degrees of movement (Hammer). After the initial 5
degrees the patient may correct him/herself.
If the chin cannot reach a position of no more than two fingerwidths from the
chest the suboccipitals may be tight (travel).
Craig Roberts, DC
WWW.DOCROBERTS.COM

8. Shoulder Abduction Push up test
Shoulder elevation beginning before 60 Scapular winging occuring during floor or
degrees indicates muscle imbalance wall push ups indicates a weak/inhibited
(overactive upper trapezius and/or levator serratus anterior. Observe both sides for
scapula, inhibited mid and lower symmetry as the descrepency is often more
trapezius). suddle than pictured below.
Normal shoulder
abduction
Scapular winging
during wall push-up
Shoulder hike do to
overactive upper
trapezius
Craig Roberts, DC -Hoppenfeld
WWW.DOCROBERTS.COM

9.  Respiration may often be affected by upper cross
syndrome
 Rounding of the shoulders and increased thoracic kyphosis
(upper back rounding) lead to decreased lateral excursion of
the rib cage (think of the ribs moving up and down like a
bucket-handle—poor posture impedes the bucket-handle
movement).
 Compression at the sternoclavicular joint reflexively increases
respiratory rate (MPI)
 Look for:
 Paradoxical breathing (“chest breathing”)
 Trigger points in scalenes (accessory muscles of respiration)
Craig Roberts, DC
WWW.DOCROBERTS.COM

10. Facilitate Facilitate d eep Facilitate serratu s S tretch p ecto ral S tretch
rh o m b o id s, lo w er n eck flex o rs an terio r m u scles su b o ccip ital
P o se an d m id trap m u scles
T ad asan a
(stan d in g p o se) X X X
S alab h asan a
(lo cu st) X X
C h atu ran g a
D an d asan a X X
N ak rasan a
X X
D h an u rasan a
(b o w p o se) X X X
S arv an g asan a
(sh o u ld er stan d ) X
T rik o n asan a
(trian g le p o se) X X X
P u rv o ttan asan a
(in clin ed p lan e) X X X
Craig Roberts, DC
WWW.DOCROBERTS.COM

11. Facilitate Facilitate deep Stretch upper Stretch pectoral Stretch
rhomboids, lower neck flexors trap/levator muscles suboccipital
Pose and mid trap muscles
X X X
Parvatasana
(mountain pose)
X
Ustrasana
(camel pose)
X X X
Setu
Bandhasana
(bridge pose)
X X
Adho Mukha
Svanasanaa
Sasamgasana
(Hare pose in 2
phases)
X X
Craig Roberts, DC
WWW.DOCROBERTS.COM

12. F acilitate F acilitate d e ep S tretc h u p p e r S tretc h p ecto ra l S tretc h
rh o m b o id s , lo w e r n eck flex o rs trap /lev ato r m u scles su b o ccip ital
P o se an d m id trap m u scles
V irab h ad ras an a
I X X X
V irab h ad ras an a
II X X X
Whenever possible make certain the the mid and lower traps are
active, the shoulders are externally rotated and depressed, and
that the deep neck flexors are active tucking the chin and
keeping the ears in a plumb line with the center of the shoulders.
A mirror or an instructor is extremely helpful in the beginning.
Be especially conscious of the above directions when performing
tadasana, vajrasana, and salabhasana.
As you enter each pose first mentally check your body position, then make
certain that you are breathing slowly and with the diaphragm.
Craig Roberts, DC
WWW.DOCROBERTS.COM

13. …………………………Warrior sequence to one side, then the
other……………………………
…………One side, then
other……….….
Quadraped track
……………..Several Arms may be straight Arms in overhead “V”
Times……………….
W-exercise
Craig Roberts, DC
WWW.DOCROBERTS.COM

14. LOWER CROSS
Postural findings:
Lumbar hyperlordosis
Anterior pelvic tilt
Protruding abdomen
Foot flare
Hypertrophy of thoraco-lumbar junction
Groove in iliotibial band -Liebenson
 Hip flexors  Gluteus maximus
 Lumbar erector spinae
 Gluteus medius
 Tensor fascia latae
 Quadratus lumborum  Abdominals
 Piriformis
Craig Roberts, DC
WWW.DOCROBERTS.COM

15.  “The combined result of this
posture is that the
lumbosacral, thoracolumbar,
SI, hip, and knee joints are all
over-stressed. Joint
dysfunction and trigger
points naturally result from
these muscle imbalances,
accompanied by low back
pain, buttock pain, pseudo-
sciatica, and knee disorders.”
-Liebenson
-McCaffery’s notes
Craig Roberts, DC
WWW.DOCROBERTS.COM

16. Leg extension
The prone patient is instructed to slowly lift one leg
while the evaluator uses one hand to monitor the
activity of the gluteal muscles and the hamstrings of the
leg being raised, and the other hand to monitor the
lumbar erectors bilaterally. The correct sequence is
listed at left.
-Hammer
Craig Roberts, DC
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17. Hip Abduction
Leg should rise in-plane with the body
Leg and foot should maintain neutral rotation
Tight piriformis causing external
rotation of foot.
Tight QL causing hip-hike
Tight TFL or hip flexors
causing thigh flexion
Craig Roberts, DC
WWW.DOCROBERTS.COM

18. Hatha Yoga for lower cross
Pose
Facilitate Facilitate Facilitate Stretch Stretch Stretch hip Stretch TFL
glut max glut med abdominals piriformis lumbar flexors
erectors
Sasamgasana
X
Jathara
Parivertanasana X
Ardha-Matsyen-
drasana X X
Rajakopatasana
(pigeon pose) X X
Purvottanasana
X X
Ardha-
Salabhasana X
Craig Roberts, DC
WWW.DOCROBERTS.COM

19. Hatha Yoga for lower cross
Pose
Facilitate Facilitate Facilitate Stretch Stretch Stretch hip Stretch TFL
glut max glut med abdominals piriformis lumbar flexors
erectors/QL
Padhastasana
X
Paschimot-
anasana X
Trikonasana
X
Vashistasana I
(side plank) X X
Ardha
Chandrasana X
Virabhadrasana
III X
Janushirasana
Craig Roberts, DC
X
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20. Hatha Yoga for lower cross
Pose
Facilitate Facilitate Facilitate Stretch Stretch Stretch hip Stretch TFL
glut max glut med abdominals piriformis lumbar flexors
erectors/QL
Sarvangasana
X
Lunge stretch
(surya X
namaskar)
Navasana
(w post tilt) X X
Supta
Vajrasana X
Side-lying
TFL X
(in class)
On back one
knee bent X X
(in class)
Craig Roberts, DC
WWW.DOCROBERTS.COM

21. Hatha Yoga for lower cross
Pose
Facilitate Facilitate Facilitate Stretch Stretch Stretch hip Stretch TFL
glut max glut med abdominals piriformis lumbar flexors
erectors/QL
Tadasana
with neutral X
pelvis
Savasana
with neutral X
pelvis
Craig Roberts, DC
WWW.DOCROBERTS.COM

22. Craig Roberts, DC
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