Cycling is notorious for contributing to tightening and shortening of our connective tissues, such as muscles and tendons.
The cycling action never allows our muscles and joints to work through their entire range of motion, which, coupled with the very repetitive and one-dimensional nature of cycling, can lead to the shortening of our connective tissues.
After a long hard ride, probably the last thing that you feel like doing is your stretching routine after cycling.
Although it may seem a little arduous at the time, incorporating regular stretching into your routine will be time well spent.
- Assist recovery of fatigued, sore muscles.
- Reduce risk of developing musculoskeletal injuries.
- Improve flexibility, which may allow improved positioning on the bike to enable improved aerodynamics, mechanical efficiency, and power output.
Tips for effective stretching:
- Stretches are best performed when our muscles and tendons are warm, shortly after completion of your ride.
- Try to relax your muscles during the stretch and stretch to the point of tension and discomfort, rather than pain.
- Hold each stretch for a minimum of 20 seconds, though holds of 60-90 seconds may be more beneficial.
- Repeat each stretch 2-4 times.
- 1-2 stretching sessions per week should be enough to realise the benefits.
Whilst each individual will vary, there are some common patterns of tightness that tend to develop in cyclists.
Here are 5 simple stretches that you can try that address the common patterns of tightness that we see regularly in the clinic.
1)Thoracic Extension Mobility
Repetition:4
Frequency: after your ride
Hold:30 seconds
Place your foam roller on the floor and lie on your back with your knees bent and the foam roller at the level of your shoulder blades.
With your arms behind your head, lower your head as close as you can to the floor until you feel a stretch behind your back.
Maintain your abs tight and proper low back posture during the exercise.
2) Stretching Quadriceps
Repetition:2 left and right
Frequency: after your ride
Hold:30 seconds
Stand in front of a chair and hold on to it with one hand.
Grab the top of one ankle with one hand and pull your foot towards your buttock until you feel a gentle stretch in front of the thigh.
Hold the stretch, keeping your lower back neutral and return to the initial position.
3) Stretching Iliopsoas
Repetition:2 left and right
Frequency: after your ride
Hold:30 seconds
Kneel on your right knee (put a cushion underneath)
Transfer your weight forward until you feel a gentle stretch on the front aspect of your right hip.
Maintain your upper body upright and your lower back flatten (not arched).
4) Stretching Hamstrings
Repetition:2 left and right
Frequency: after your ride
Hold:30 seconds
Stand up straight in front of a stool.
Place one foot on the stool and straighten your knee.
Lean your body slowly forward over your leg while keeping your knee straight, until you feel a stretch across the back of your leg.
Return your body to its original position.
5) Stretching Glutes
Repetition:2 left and right
Frequency: after your ride
Hold:30 seconds
Lie on your back with your knees bent, place one foot (affected side) over the opposite knee.
Grab behind the leg that is on the ground with your hands and pull it toward you until you feel a gentle stretch.
Maintain the position and relax. Push on your knee to increase the stretch.
As an alternative, lie in front of a wall and use the wall to push your foot if you have trouble reaching the back of your leg.
Of course, if you are having trouble with your stretches, or you would like to develop an individualised stretching and mobility program that targets your specific requirements, be sure to come in to one of our Adelaide physiotherapy clinics.
Written by Tom Peters, myPhysioSA Partner Sports and SANFL Physiotherapist
Images courtesy of Physiotec Exercise Software
