Cycling Specific Stretches
Just as it is important to do core stability work for cycling, it is also important to do stretches to the muscles that tend to work hard with each revolution that we do. Because cycling requires that we hold a slightly awkward and sustained posture for some time, the muscles that become dominant include the hip flexors, hamstrings, quadriceps, piriformis (a muscle in our bottoms) and the ankle dorsiflexors (fronts of our shins).
It’s not just the legs that need consideration, our shoulders and our backs also need some stretching particularly around the pectoral and trapezius muscles and the whole length of our spine really.
Firstly, we will just go over the basic stretches that you can add into your core stability programme. I’m sure most of you are currently doing some stretches, but it is important that you have correct technique, so as you get the best out of the stretch that you are doing.
The Hip Flexor...
The hip flexor group consists of the Iliopsoas muscle and the Rectus Femoris muscle. I often find that using a soft matt or towel on the floor helps with this stretch, that way your knees don’t get beaten up as well. The important thing to remember with this stretch is that you aren’t creating too much sway in your lumbar spine, thus leading to an ineffective stretch. To avoid this, in the starting position you want to tilt your pelvis back or another way is to feel like you are tucking your bottom underneath you, while keeping your back upright.
This way you should feel a bit of a stretch at the front of your hip and thigh.
To get a little more stretch you can then move slightly forward but while maintaining your starting position. Everyone seems to have their own ideas on how long to stretch for and how many but I remember one of my very intelligent physio friends telling me that even if you just do one stretch a day, it will make a little bit of difference over time. So, I encourage people to do maybe 2 stretches of about 20-30seconds in duration. It is best to do a more static, as our sport is quite static and you can do more damage if you undertake dynamic, bouncing type stretching.
The Quadriceps...
I’m sure most of you know your quadriceps (front leg muscles) stretch, but just be careful not to put too much lumber spine action into your stretch. The quadriceps muscle is made up of four muscles, hence the name. These include the vastus lateralis, medialis, intermedius and the rectus femoris. If you think about the same pelvic position as mentioned above then this will help make your stretch more effective. It is obviously quite nice to hold on to something when doing this stretch as it challenges our balance ability. If you have knee problems or just find it difficult to get one hand behind you, then try using a chair, resting your lower leg in the seat of the chair. This can be made harder by adding pillows or something to build the chair up somewhat.
The Piriformis...
The piriformis muscle is one of many muscles that exist in our bottoms. Unfortunately cyclists tend to have weak gluteal muscles and this means that the piriformis tends to take over leading to an overworked and underpaid tight muscle. Start the stretch by lying down on your back, bring one knee towards your chest and with the opposite hand place it around your ankle and draw both your knee and ankle towards your opposite shoulder sort of on a diagonal. You should feel a pretty good stretch into your bottom.
The Calves...
The calves are another important part of cycling and often get quite tight and uncomfortable. The calf muscle is made up of the gastrocnemius and the soleus muscles. I think the important part to remember with this stretch is that you don’t bounce the stretch and also to keep you fee facing forwards. The gastroc is the long calf muscle and the stretch is done with a straight knee, while the soleus is done with a bent knee.
The Hamstrings...
The hamstrings are notorious for being tight in cyclists and as such are important for us to stretch then properly without adding our lumber spine into the picture. The hamstrings if tight can also affect the lumber spine by pulling on the pelvis, which can sometimes affect the lower back leading to pain. I have just given you one example of stretching the hamstrings, but I think if you remember to keep your lumbar spine in neutral when you are stretching, then you can’t really go too far wrong.
The Thoracic Region...
Because we are always bent over on our bikes, I have also added a couple of stretches for the thoracic spine and the pectoral muscles. The one in side lying is a nice one just for opening up the thoracic region and getting some nice movement. Firstly with your arms stretched in front of you, with the top arm slightly stretch it forward and then start doing a nice circle with your arm, following your hand with your eyes until your arm is on the other side of you outstretched. Repeat a few times and then roll onto your other side. Hopefully the photos help explain this exercise a bit better.
The Rolled Towel...
The rolled towel stretch is one of my favourite ones as it just feels so good! Roll a nice thick towel up on the floor and then lie your spine along the towel. You may want to add a wee pillow to support your head and neck. Then take your arms and see if you can get your elbows and hands to touch the floor. To get different parts of the muscles try to keep your hands and elbows on the floor but move then so they are above your head in an arc type movement.
Hopefully the explanations make some sense but let me know if you are having any problems with the stretches. This is by no means a comprehensive list of stretches but it is something to get you started and on your way.
I’m writing this article as I am watching the Tour de France on TV, the coverage over in Europe is pretty damn good. I’m currently in France at the moment at the BikeNZ base, just for a change of scene and to get some good training in before my next race.
Hope that you are all surviving the winter and still get out on your bikes.
Have fun and enjoy...!
Toni Bradshaw
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