With many of us swapping ski’s for road bikes in the summer, I have put together my top 8 stretches to ensure you stay injury free. Cycling is great for cardiovascular fitness and power, however not so good for flexibility of muscles. Cycling is a series of repetitive movements carried out within a small range. Muscles are not pushed through their full movement. This essentially means stretching is very important.
Cycling is not a natural movement like walking and running. Our muscles only work concentrically and naturally will shorten with time. Flexibility in the lower back, hip, knee and ankle are important, not only to reduce injury but to optimize power output on the bike. Stiff quadriceps, hip flexors, lower back and hamstrings tend to be the biggest problems amongst cyclists although everyone is different.
Adopting a good stretching program is essential. Remember not to stretch muscles when they are cold. Warming up muscles will prevent overstretching and injury. Carry out the stretches regularly, not just when you are cycling. Don’t worry about repetitions with stretching aim to hold each stretch for 1-2 minutes. Don’t bounce a stretch. Just hold the position and genially increase the stretch as needed.
Quads stretch- ensure hips remain square. Genially push forwards increasing the stretch on the back leg as needed
Back bends- holding this position will open out the chest and lower back, stretching hip flexors and quadriceps
Expanded leg pose- with your feet far apart. Take and deep breath in and slowly lower your torso. Maintain a straight spine let gravity lower you to the ground. If unable to maintain this position you can bend your legs as needed
Downward dog- great for releasing tension through the whole spine, opening the hips and stretching the back of your legs.
Calf stretch- carry out this stretch with a straight leg (gastrocnemius) and also with a slight bend in the back leg (soleus) this works both the deep muscles and the more superficial muscles of the calf
Seated glut and piriformis stretch- ideal to stretch the bottom muscles and also open the hips. Can be carried out in lying as well
Lateral rotation stretch- ideal for the lower back as well as opening the shoulders. Rotation is not something used within cycling but important to maintain the movement and prevent stiffness. Stretch both arm out to the side opening the space between your shoulder blades
Frog stretch- a great passive stretch to elevate soreness. Opening shoulder and neck down to lower back and hips
Remember stretching and recovery is important. Cycling is not a forgiving sport. Once injuries and pain starts it can be difficult to get rid of them without resting and stopping aggravating activities.
Massage is important with cycling to help muscles relax and also to identify problem areas.
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