Question: Regain mobility and gain strenght in the hamstrings and glutes?

I used to sit in front of computer a lot which has led me to too poor posture among other dysfunctions. I then started exercising in the form of road cycling which i really enjoy but i feel limited by my muscular imbalances.

For a while i wasn't aware of it but i started to pick it up from various things. Mainly my pedalling which i never felt natural. I also noticed that the pros i rode with had much bigger asses than mine and more strenght in general in that part of body while i was very quad dominant.Till one day an ex pro told me i wasn't using the glutes in my pedalling. I confess only after that day did i realize there were muscles there and that i was supposed to use them lol

i hav: anterior pelvic tilt, tight hips, tight quads, no hamstrings and no glutes. Here's 2 photos from me doing the kneeling hip stretch so you guys can better assess my situation. And some photos from where i would like to end up which are from a successful pro road cyclist. I don't know if u can see well from photo but he has tons of hamstring and glute strenght.



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How can I regain mobility and strenght if that is possible after all the damage I did? :|







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via Smart Health Shop Forum http://ift.tt/1zStq2c