If we asked you what the most important muscle is for stronger cycling, the quads, hamstrings, or even the calves might be what come to mind. After all, your legs do a significant share of the labour through every pedal stroke.

But what if we told you your legs shouldn’t be getting all the glory? One of the most critical muscles for any cyclist is one that most of us never even think about, let alone train.

The diaphragm is a dome-shaped muscle that sits below the lungs, and it’s our primary respiratory muscle. When the diaphragm activates as we inhale, the dome flattens and descends, expanding the rib cage and chest cavity and allowing the lungs to expand and fill with air. As we exhale, the diaphragm returns to the dome shape, contracting the rib cage and deflating our lungs. 

This happens thousands of times a day, which is why it’s essential to optimise the action. To do that, you need some diaphragm release.

Foam Roller Diaphragm Release

1. Place a foam roller on the floor in a horizontal position.
2. Lie face up on the foam roller, positioning it just below the lower tip of the shoulder blades. Bend both knees and place feet flat on the floor, or keep them extended, whichever is more comfortable.
3. Interlace hands behind the head and inhale deeply while extending back over the roller until your head rests on the floor.
4. Optional: Inhale and curl the head and shoulders back up as though doing a crunch. Sync your inhales and exhales with the movement during this release.
5. Repeat several times, until you feel a release in the diaphragm and back.

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