5 Stretches for Cyclists

We use the word casually these days, but what is a habit? Here's what Webster's has to say... Habit: an acquired mode of behavior that has become nearly or completely involuntary. While stretching may never become "completely involuntary" (lets hope) it's a lofty goal to set our sights on. As a cyclist, you've heard that stretching is beneficial, and you may be nearly convinced you should start. The good news is, it is never too late, but the sooner the better... studies have shown that even very elderly people gain flexibly when following a proper stretching program. Read on and we'll not only make a believer out of you, we'll have you folding like a pretzel in no time.

Identify why.

The first step to make stretching your new healthy habit is identifying why it should be your new healthy habit. Fortunately, the reasons are as diverse as they are numerous. First off, there's injury prevention. If that isn't reason enough, increasing the flexibility of your muscles will help them perform better, and recover faster. Cycling (or any repetitious sport) shortens and tightens muscles, which significantly impacts their performance, and even impacts how you feel performing daily activities. Stretching also calms your mind and lowers your heart rate- and we can all use a bit of that in our lives. Now that you know the why, here's how.

The basics.

Rule number one: don't stretch a "cold" muscle. Jumping out of bed and bending your foot to your ear is sure to cause damage. Instead, perform about five minutes of light aerobic activity such as a brisk walking, marching in place, or even a gentle ride on your bike (keeping your speed under 15 mph.) You'll also want to make time to stretch post-workout, so plan accordingly.

Rule number two: don't rush through your stretching. Many of us rush through our stretching just so we can get on with our ride and say, "yes, we stretched!" Reality is, we are only cheating ourselves out of a better ride. Relax, breath, focus, stretch, and relax some more. We guarantee that after a few sessions, this stretching thing will grow on you. Hold each stretch for at least 30 seconds.

Rule number three: Stretch the right muscles. While we'd like to profess that you should get a full body stretch pre and post ride, we also know reality. The kids need to get to dance by six, then there's that trip to the bank, and traffic is sure to be gridlock. So, stretching the right muscles, or the muscles that most likely have the greatest need is important. When the kids grow up and you retire, you'll have time for that illusive daily full body stretch. For now, lets keep it simple.

Stretches.

As a cyclist, you'll want to focus most (not all) stretches on your lower body- think: gluteus, hamstrings, hip flexors, quadriceps, and calves. Here are a few simple, but effective stretches:

Stretch one: Targeting your back. Here are two uncomplicated stretches that pack great results. Grab a stability ball (or a kitchen chair if necessary) and sit on it with both feet flat on the floor. If you use a stability ball (which we strongly recommend) you may need to stabilize yourself until you get skilled with the ball. Once you feel stable, twist your torso to the left, and place your right hand on the outside of your left thigh, and gently push against your thigh to get a good stretch. Hold the stretch for 30 seconds, release, and switch sides. Repeat four times. Our second stretch requires nothing more than a doorframe, pole, doorknob or tree- any stable item that you can put your arms around, or grab securely will do. Lets say we're using a pole. Place hands around the pole at a bit below shoulder level. Feet should be shoulder width apart, and at arms distance from the pole. Keep your arms and legs straight, and bend at the waist. Let your body weight rest on your buttocks, lower back and legs for the best stretch. Once you feel comfortable here, move from side to side a bit and you'll notice that you'll target different areas of your body. This stretch is one of our favorites, and the more you do it, the more you'll get out of it.

Stretch two: Targeting your hip flexors and gluteus. We have found this stretch to be especially effective for cyclists- and relaxing too! Grab that stability ball or a kitchen chair again and sit on it with both feet flat on the floor. Slowly lift your right leg and cross it over your left, so that your right ankle rests on the meaty part of your left thigh. Your legs should look like the number four (well, roughly anyway.) Place both hands under your right knee, and gently guide your knee toward your chest while at the same time lowering your chest to your knee. You'll feel the stretch on the outside of your right hip, and back to your gluteus. Hold for at least 30 seconds, release slowly, and switch legs. Complete four repetitions on each leg. Try this one while at work for a bit of a break.

Stretch three: Targeting your inner thigh and groin. Sit on the floor with your legs spread as far apart as possible without feeling pain or "pulling." The heals of your feet should rest securely on the floor, with toes pointed toward the ceiling. Pull your right leg in toward your body, so that the bottom of your right foot rests against your left inner thigh, and bend forward with arms fully extended on the floor in front of you. Hold this position for 30 seconds, take a deep breath, and while you exhale, "walk" your fingers out in front of you- this will increase the stretch. Hold again for 30 seconds, switch legs and repeat. Complete four repetitions on each leg. Note that your lower back, calves, and hamstrings also benefit from this stretch.

Stretch four: Targeting your thighs. We recommend two classic, simple and effective stretches for your thighs. To target the hamstring (back of your thigh) get flat on your back, and bend your knees at a 45 degree angle (as if you were doing an old fashioned "sit-up".) While keeping your left foot in position, gently place your hands behind your right leg (avoid the knee area) extend your leg out straight, and guide it toward your chest. Hold for at least 30 seconds, flex your foot so that it is parallel with the floor, release slowly, and switch legs. Complete four repetitions on each leg- and you should notice your flexibility improving already. To target the quadriceps, stand with feet about shoulder width apart, and bend your right leg so that the heal of your right foot approaches, or touches, your buttocks. Use your right hand to gently hold your right foot in position for 30 seconds, release slowly, and switch legs. Complete four repetitions.

Stretch five: Targeting your calves. Sit on the floor, with your legs extended straight in front of you, heals on the floor, and toes pointed toward the ceiling. Bend forward and place your hands on the arches or balls of your feet. Gently guide your toes toward your body, hold for 30 seconds, release. Complete four repetitions. You can also perform this stretch while sitting on a stability ball, with your legs extended in front of you. Some people find this variety easier to perform and more effective as well.

It happens to the best of us; as we age, we become less elastic. Take good care of your body now by making these stretches a habit, and you'll be rewarded with years and years of enjoyable cycling.