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Diego Gradowczyk
Exercise Program 

 

  • Bike 3-4 X a week with stretches afterwards

  • Everyday routine

Before Bike Routine

3. Neck Strength

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-Start head on block 
-Lift top ear to top shoulder
-Move block away
-Turn head to look at ground
-Tuck chin
-Push top of head away as you hold position for 30 seconds 
- Belly breathing 

2X on each side

 

2. Neck stretch with Jaw

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-Right ear to right shoulder
- Turn head to the right
- Tuck chin
- Move jaw the right 5X slowly

Repeat on the other side

do each side 3X

After Bike Stretches

1. Quad Stretch

- Tuck tail
- Push bent knee to ground

-Belly breathing 

Hold stretch for 30 sec. 
3X on each side 

2. Bolster Breathing

- Hands on stomach 
- Inhale expand belly to move hands out
-Exhale deflate belly to move hands in 

20X

3.  2X4 Exercise

Neck and shoudlers

1. Face Massage

Slowly Massage 
-Jaw
-Temples

-Base of skull

2. Neck stretch with Jaw

-Right ear to right shoulder
- Turn head to the right
- Tuck chin
- Move jaw the right 5X slowly

Repeat on the other side

do each side 3X

3. Neck Strength

-Start head on block 
-Lift top ear to top shoulder
-Move block away
-Turn head to look at ground
-Tuck chin
-Push top of head away as you hold position for 30 seconds 
- Belly breathing 

2X on each side

 

Posture Notes

When biking try to keep neck in line 

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