WHEN YOU CYCLE you are not in a natural body position and the more riding you do, the more you’re likely to develop problems if you don’t stretch.
Seeing as tight hamstrings — amongst other things — can lead to lower back pain (one of the most common ailments with cyclists), it’s hardly surprising they’re very important to keep as loose as possible. In fact, all these stretches focus on the lower back and legs.
Ten minutes every day should be given over to stretching. First thing in the morning or last thing before bed is probably the best time, with each stretch lasting a total of two to three minutes.
Excited? Let’s go.
The five muscle groups you should stretch are the quad muscles, the hamstrings, IT band, glutes and lower back.
Starting position: Standing tall, grab your right foot with your right hand and bring your knees together.
Action: Then pull up – your right knee should move slightly backwards – until you feel a moderate to intense stretch on the front of the quad. Hold the stretch at a point where it’s mildly uncomfortable for 25 seconds and do the same on the other side, repeating twice.
Starting position: Lie flat on the floor staring at the ceiling.
Action: Hook a towel (or an old bicycle tube works great too) around the sole of your foot and gently raise your leg until you pass the 45 degree angle, 60 degree, maybe even 90 degrees, until the raised leg is perpendicular with the floor. Hold for 25 seconds before switching legs and repeat twice.
The IT (iliotibial band) is a band of strong connective tissue known as fascia (it is NOT a muscle) that runs the entire length of your thigh and helps keep you balanced. A tight IT band is very common in cyclists and if untreated, can cause tendonitis.
Starting position: This stretch, known as the lateral wall stretch, gives a bit more force into the IT band. Standing adjacent to a wall, lean towards the wall, resting your elbow against the wall. Next, you throw your left hip into the wall, cross the good leg over for support, invert the back foot or foot you’re trying to stretch.
Action: Now you simply drop down into the wall and hold for 30 seconds and repeat on each side three times. You should feel the stretch on the outside of your leg.
Starting position: Lie flat on your back and bend both knees. Cross one leg over the other so your foot rests on the opposite knee.
Action: Raise both knees towards your chest and gently pull the uncrossed leg up until you feel a stretch in your glute. Hold this for 25 seconds. Repeat this twice on each leg.
Starting position: Start on all fours, eyes to the floor, back perpendicular to the floor.
Action: Draw in your stomach and arch your back up towards the sky as if you had a piece of string from the centre of your spine pulling you upwards. Hold this for three seconds. Now relax and allow your back to sink down. Hold this for three seconds. Repeat this 10-15 times until you feel your back loosen out
5 stretches cyclists should do every day
WHEN YOU CYCLE you are not in a natural body position and the more riding you do, the more you’re likely to develop problems if you don’t stretch.
Seeing as tight hamstrings — amongst other things — can lead to lower back pain (one of the most common ailments with cyclists), it’s hardly surprising they’re very important to keep as loose as possible. In fact, all these stretches focus on the lower back and legs.
Ten minutes every day should be given over to stretching. First thing in the morning or last thing before bed is probably the best time, with each stretch lasting a total of two to three minutes.
Excited? Let’s go.
The five muscle groups you should stretch are the quad muscles, the hamstrings, IT band, glutes and lower back.
Quad muscle stretch
Starting position: Standing tall, grab your right foot with your right hand and bring your knees together.
Action: Then pull up – your right knee should move slightly backwards – until you feel a moderate to intense stretch on the front of the quad. Hold the stretch at a point where it’s mildly uncomfortable for 25 seconds and do the same on the other side, repeating twice.
Hamstring stretch
Starting position: Lie flat on the floor staring at the ceiling.
Action: Hook a towel (or an old bicycle tube works great too) around the sole of your foot and gently raise your leg until you pass the 45 degree angle, 60 degree, maybe even 90 degrees, until the raised leg is perpendicular with the floor. Hold for 25 seconds before switching legs and repeat twice.
Iliotibial Band stretch
The IT (iliotibial band) is a band of strong connective tissue known as fascia (it is NOT a muscle) that runs the entire length of your thigh and helps keep you balanced. A tight IT band is very common in cyclists and if untreated, can cause tendonitis.
Starting position: This stretch, known as the lateral wall stretch, gives a bit more force into the IT band. Standing adjacent to a wall, lean towards the wall, resting your elbow against the wall. Next, you throw your left hip into the wall, cross the good leg over for support, invert the back foot or foot you’re trying to stretch.
Action: Now you simply drop down into the wall and hold for 30 seconds and repeat on each side three times. You should feel the stretch on the outside of your leg.
Glute stretch
Starting position: Lie flat on your back and bend both knees. Cross one leg over the other so your foot rests on the opposite knee.
Action: Raise both knees towards your chest and gently pull the uncrossed leg up until you feel a stretch in your glute. Hold this for 25 seconds. Repeat this twice on each leg.
Lower back stretch
Starting position: Start on all fours, eyes to the floor, back perpendicular to the floor.
Action: Draw in your stomach and arch your back up towards the sky as if you had a piece of string from the centre of your spine pulling you upwards. Hold this for three seconds. Now relax and allow your back to sink down. Hold this for three seconds. Repeat this 10-15 times until you feel your back loosen out
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Cycling Exercise Fitness Stretches