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Stretching Information Sheet Here are a few simple stretching guidelines to follow: 1) Focus on muscles that are tight in your own body. We are all different and our bodies react different to exercise. It’s not rocket science, tight muscles need more time!
2) Hold each stretch for 20-30 seconds. This allows the muscles to better relax, resulting in longer term benefits. A quick 5 second stretch feels great but the effect doesn’t last, so take your time and your body will thank you!
3) Don’t over stretch. Stretches should feel moderately comfortable and should not provoke pain. If stretches are causing you to wince, try spending more time on that stretch with less intensity. A very strong 5- 10 second stretch is more likely to cause micro-tears in your muscles than to improve your flexibility. See guideline 4) below, and if pain persists, seek advice from a physiotherapist or medical practitioner.
4) Ease into it. Throughout a 20-30 second stretch, you will feel the muscles relaxing, allowing you to gradually move further into the stretch. Now read the first word again: ease. Notice I didn’t say bounce? Bouncing (or “dynamic stretching” for the scholars out there) is a pointless waste of good stretching time after a ride, it may look impressive, but it does very little to relax and stretch your joints and muscles, and can in fact cause injury. Consider yourself warned!
5) Stretch both sides, not just the one that’s stiff or sore. We can’t have you riding around in circles now can we?
6) Breathe. Aside from being a vital component of living, breathing also helps you relax into a stretch. Try long slow exhales as your ease further into your stretches. It will not only help to reduce muscle tension, but deep breathing can also improve oxygen supply to your muscles and improve your stress levels.
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! ! The intensity and duration of your ride should guide how comprehensively you need to stretch. That is, a 30 minutes gentle ride doesn’t require the same amount of stretching as a 2-3 hour hills sessions. There are many valuable stretches that cyclist use to help reduce the risk of injury and improve cycling performance. However, I have listed 6 “non- negotiables” that should be completed after every ride. All should be held for 20-30 seconds. Calf stretch If you’ve ever been on Beach Road on a Saturday morning you’ll realize that cyclists use their calves, a lot! Try either of these calf stretches Option 1: Stand at arm’s length from a wall. Place hands on the wall at shoulder height, step the right leg back behind you as far as you can, pressing the right heel to the ground. Your left knee can bend, but ensure your right stays straight. As you move you weight slowly forward, you should feel a stretch in the middle of your right calf. After holding for 20-30 seconds, bend your right knee slightly whilst keeping the heel on the floor. You should feel the stretch lower down towards the Achilles. Repeat on the other side.
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Option 2: Stand on the edge of the step, with the heel of your left foot off the edge. Gradually shift your weight towards the left leg and allow the heel to drop below the level of the step. You should feel a gentle stretch in the middle of your left calf. After 20-30 seconds, slightly bend the left knee, feeling a stretch lower down towards the Achilles. Repeat on the other side.
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Quadriceps Your quadriceps help to lift up and straighten your knee when cycling. They attach across the front of hip and knee, and run down the front of your thigh. Try this stretch lying on one side or standing. Bend knee, bring heel to bottom and hold ankle with the hand on the same side. Keep knees together OR slightly pull the stretched knee behind the other to add a hip flexor stretch. Repeat on the other side.
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Hamstrings These muscles work in synergy with our quadriceps, and often end up very tight in cyclists due to the amount of time we spend with our knees flexed. As they attach to the pelvis, tight hamstrings commonly occur in the conjunction with low back pain, so it is important to do these correctly. Sit tall on the edge of a chair. Bend your left knee, and straighten the right out in front allowing both feet to rest on the floor. Keeping your back straight or slightly arched, bend forward, moving your navel towards your knee. Do not slouch forward or pull back on the toes of the right foot, as both of these actions target the nerves instead of the hamstring muscles. Repeat on the other side.
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Chest expansion Cycling causes us to spend a lot of time curved forward at the upper and mid spine, similar to slouching. This stretch is the reverse of this posture, and feels great after a long ride. Interlock hands behind your back with palms facing your back. Straighten elbows, and lift hands up, extending through the chest. You should feel a stretch through the chest, shoulders and arms, and possibly in the thoracic (middle/upper) spine. Take care not to lean forward.
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Neck stretch As we lean forward towards the handlebars, we are forced to extend our necks to look up and around us. Neck tightness is a common complaint in cyclists, but this stretch (in addition to adjusting your technique and bike set up) can help. Start sitting down with your back supported in a chair, or standing with good posture. Tuck your chin towards your chest, feeling a gentle stretch behind your neck and possibly between your shoulder blades. If this does not produce much of stretching sensation, gently pull your head further forward into position.
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! ! Side trunk/ITB stretch The ITB (ilio-tibial band) which runs down the side of the thigh is a common cause of discomfort. Whilst this stretch helps to maintain the flexibility of your ITB, you may also need to try some other more specific variations. Are you good at twister? If so, follow these instructions, if not, just copy the photo! Standing with your left leg crossed behind your right. Raise your left arm and reach sideways over your head towards your right side, stretching the side of your left knee, thigh, hip and trunk. Your weight should mostly rest on the left foot, using your right leg mainly for balance.
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An added benefit of these exercises is that they are great for people who spend a lot of time sitting each day. Cycling posture is remarkably similar to sitting in an office chair (think “curved spine, rounded shoulders, flexed knees and hip, head protruding forwards”). So, try setting a reminder to do one to two of these stretches each hour to break up the work day and improve your posture and flexibility! Please note this is general information and should not take precedence over specific advice given to you by your own health care professional in relation to your specific needs or injuries. These stretches are safe and appropriate for most people, but please take care and listen to your own body. If you are not sure how this information relates to your specific needs, or are not sure how to perform these exercises, please contact Fiona at Own Body (E:[email protected] Ph: 0418 316 008) or consult your physiotherapist or other health care professional. Own Body will be hosting FREE daily stretching classes during the RACV Great Victorian Bike Ride for all riders. We are looking forward to seeing you at the classes, on the ride, and at our training sessions. Happy Riding!
Fiona White Principal Physiotherapist Own Body Ph: 0418 316 008 [email protected] www.ownbody.com.au PO Box 540 Essendon Victoria 3040