Cycling stretching exercises

[Jimmy Doug]

Hi

I've just recovered from yet another bout of lower back pain. Over the years, it's been getting more and more frequent, so this time I've seen a physio-therapist. He tells me that cycling is definetely a recommended activity - but if you don't stretch, it can result in pain like what I've been suffering from or, in the worst cases, a permanently bent back in old age (because it doesn't stretch the hamstrings properly, which are connected to the spine). It's true my hamstrings are very, very tight. If I try to touch my toes, I only manage to get just below the knees! No wonder I've been having backache! I'd never done streching before or after cycling before (although I did do it for running) as I always considered cycling to be a low-impact activity that was gentle on all the muscles. Apparently, I was wrong! Now, the Physio has shown me some basic exercises to do from day-to-day, but I'd really like to know what stretching exercises other cyclists do. Looking down the list of posts in this forum, it looks like other folk have been suffering from anything from knee problems, back problems and lordy knows what else. Maybe all of this could be averted if we all stretched properly?

 

[Angelfishsolo]

TRAINING

Stretching for cyclists

Cycling is usually not thought of as a sport where flexibility is important. After all, your upper body stays in a relatively fixed position and your legs never go beyond the range of motion of your pedals. Flexibility is important for cyclists; maybe not from a performance standpoint, but how you feel when you’re not on your bike or after that long, hard ride.

Unfortunately, one of the side effects of any repetitive vigorous exercise is the shortening and tightening of muscles. The leg muscles lose their elasticity as they are trained to contract repeatedly.

Tight muscles, particularly tight hamstrings (on the back of the thigh) will prevent the leg from straightening on the downward stroke. This leads to a reduction in the force that the legs can put through the pedals and, ultimately reduce cycling performance.

Tight muscles can also lead to injury. For example, tight hamstrings can cause back tightness and, on longer training rides, this can become extremely uncomfortable. Many cyclists compensate for their tight hamstrings by lowering the saddle to a position that reduces force generation even further and overloads the knees causing knee pain.

A consistent programme of stretching may help prevent such problems occurring – and prevention is much less time consuming (and cheaper) than treatment!

The key areas to stretch for mountain bikers are:
• hamstrings
• calf muscles
• lower back
• shoulders / chest
• hip flexors
• gluteal muscles (in the buttock)

Rules when stretching are:
• warm-up with some light aerobic exercise for a few minutes before stretching
• breathe normally – don’t hold your breath when stretching
• apply each stretch slowly and take it to the point that you feel slight tension but
not pain
• hold each stretch for at least 30 seconds
• don’t bounce up and down when stretching as this makes the muscles
automatically contract when you want them to relax.

Some recent research suggests that stretching immediately prior to exercise does not help to prevent injury. Whilst this may be the case, it is still important to warm up before an intense workout (see warming up). Do some general rhythmical shoulder, hip and ankle movements before you hop on your bike and build your speed up slowly. To increase flexibility, the best time to stretch is immediately after a workout, whilst the muscles are still warm. Try each of the following stretches after most training rides if you can, repeating each exercise 3 times on each side.

Stretches for mountain bikers

If you have an ongoing injury concern, consult a doctor or a Chartered Physiotherapist who will be able to advise you on appropriate exercises specifically for your problem.

Hi

I've just recovered from yet another bout of lower back pain. Over the years, it's been getting more and more frequent, so this time I've seen a physio-therapist. He tells me that cycling is definetely a recommended activity - but if you don't stretch, it can result in pain like what I've been suffering from or, in the worst cases, a permanently bent back in old age (because it doesn't stretch the hamstrings properly, which are connected to the spine). It's true my hamstrings are very, very tight. If I try to touch my toes, I only manage to get just below the knees! No wonder I've been having backache! I'd never done streching before or after cycling before (although I did do it for running) as I always considered cycling to be a low-impact activity that was gentle on all the muscles. Apparently, I was wrong! Now, the Physio has shown me some basic exercises to do from day-to-day, but I'd really like to know what stretching exercises other cyclists do. Looking down the list of posts in this forum, it looks like other folk have been suffering from anything from knee problems, back problems and lordy knows what else. Maybe all of this could be averted if we all stretched properly?

 

[Mark W]

I recently had some physio for a lower back pain and the one exercise that has been the best for me is the following;

If you can, lie on the top of your stairs with your arse on the top step and your legs hanging over the edge of the stairs, otherwise use the end of your bed (I find it too soft).

Pull one knee up to your chest and hold it while the free leg hangs over the edge.

Try and relax the hanging leg and you should feel the stretch in your glute around the arse area. If you can manage it, get someone to gently push the hanging leg down to get a deeper stretch.

My physio said that cyclists suffer from shortening of their glutes and this is a good exercise to alleviate the problem.

Hope this makes sense?

 

[Jimmy Doug]

Thanks for your input, guys. Angelfishsolo, you talk about stretches for mountain biking. Is there anything particular about mountain biking, or are your stretches recommended for all types of cycling? I suppose the big difference is that you're on more uneven ground, so I guess that can send shocks to the spinal cord? I'll try your stretches later on. The ones my physiotherapist has taught me are of the warming-up type mostly. These are all done lying on your back and he insists I do it in the following order:
1) Raising thighs to the chest 10 times each side
2) Raising outstreched leg in the air each side ten times
3) Bringing thigh to the chest then, keeping the thigh to the chest, extending the leg in the air
4) Bringing both thighs to the chest at the same time but towards the left, then towards the right
5) Doing circles in the air with extended leg.

As I said, these are very simple day-to-day exercises to stretch the hamstrings. Is that the main area to focus on, or are there other muscle groups cyclists need to be concerned about?
Once again, thanks for your help.

 

[lulubel]

I do all the same stretches as I do for running because my body seems to need them. So that's:

lower back
hamstrings
glutes
ITB
both calf muscles (2 slightly different stretches)
quads

I've also "invented" a couple of stretches for my upper arms and shoulders because they seem to get tight on the road bike too.

 

[Jimmy Doug]

I think that's it good to stretch not just the muscles that are immediately obvious when you think of cycling, but everything. What you say there about your upper arms is a case in point. Cycling is an activity that uses most of your muscles, so most of your muscles should probably be stretched. What exercises do you do to stretch the above?

 

[lulubel]

It's quite hard to describe.

One, I reach my hand over my opposite shoulder and reach down my back as far as I can, then use my other hand to put pressure on my elbow, which stretches the outside/back of my arm and shoulder.

The other one, I clasp both hands behind me with my arms straight, then raise my hands upwards and outwards. That stretches the front of my shoulders.

I started doing it because my muscles just feel like they need stretching after they've been virtually locked in one position for a whole ride.

 

[HLaB]

For me at least, I find the stretching of the ITB the most important. Its hard to describe but I stand up and cross my legs with the leg/ITB I'm stretching to the rear. I then lean over to the opposite side and feel the hip/ITB stretching.

I also like to stand on one leg and lift the heel up to my bum or do lunging stretches occasionally concentrating on twisting my knee (as the physio recommended) whilst I waiting for the kettle to boil etc. I find it better to do it just in generally and more often, rather than allocating specific time to what would become monotonous after a while.