I have been paying attention to my own body and I feel that together with a sedentary job and not moving more than with the bike due to the COVID restrictions, I spend a lot of time in that shortened potion of the psoas which I'm sure will yield or aggravate problems around the hip like incontinence due to too much tension.
I have already had a fitting in the bike, measuring the pressure in the saddle, and how my knees and back is positioned.
But what can you do in a roadbike to prevent this issues on long rides in terms of technique while I'm riding? I had always heard about having activated your core, but I think this could also yield to problems because you are over tensing the rectus femoris and then together the psoas, and you don´t really ride relaxed? What muscle should be trainer to counteract this tightness?
I also think stretching is not enough to compensate for such a long sitting + also being in that position on the bike, so there should be something to pay attention while you ride so that al muscles act balanced, but Iḿ not able to find more information than just 5 generic stretches repeated over all websites.
In general I would like to now how to balance and check that the pelvic floor musculature works as it should during bike riding so that riding keeps being something healthy instead of aggravating being sit for hours.