Stretching exercises

[Mr Bit]

Hi has anyone got a program of stretching exercises that benefit cyclists

 

[kingrollo]

Hi has anyone got a program of stretching exercises that benefit cyclists

If you've got £9 a month to burn the dynamic cycling app is actually quite good.

Sure you could find a set of stretches on you tube. But that quickly gets very boring.

You get a whole program on the dynamic cyclist app - and many different programs to choose from.

You get a free 7 day trial when you join.

 

[vickster]

Hi has anyone got a program of stretching exercises that benefit cyclists

Plenty if you Google.
Don’t neglect glutes, hip flexors, core and trapezius

 

[Milzy]

https://acrobat.adobe.com/id/urn:aaid:sc:EU:55a88db6-b1cd-4a86-a063-7849027ba695

Christine White an ex pro gave me these.

 

[johnblack]

The GCN yoga videos have been pretty good for me

 

[Time Waster]

Got a garmin watch? Garmin connect app has a lot of exercise routines on it including yoga and pilates for cyclists. You don't need the watch but if you do you can send it to the watch and get the watch to time you on each exercise plus show you what's next. They're actually good too.

 

[NorthernSky]

there's a load on youtube. any yoga routine should benefit really


View: https://www.youtube.com/watch?v=I0k6mhRj32U


View: https://www.youtube.com/watch?v=xfOhLDNK0-M

 

[MikeG]

Sorry to be negative, but there is no evidence to support stretching. No-one has been able to show that it does any good........and I speak as a retired pro-sportsman who stretched every day for my entire 20 year career, and onwards for years after that. Warming up before activity is entirely beneficial, but stretching......no.

 

[Darryn007]

Try these stretches: quadriceps, hamstrings, calves, hip flexors, and IT band. I do them before and after rides, holding each for about 30 seconds.

 

[Milzy]

Sorry to be negative, but there is no evidence to support stretching. No-one has been able to show that it does any good........and I speak as a retired pro-sportsman who stretched every day for my entire 20 year career, and onwards for years after that. Warming up before activity is entirely beneficial, but stretching......no.

Sitting on a racing bike for hours on end isn’t good for your biomechanics. Some people are in an aggressive aero position and others more relaxed but you will carry on gradually losing your range of motion. I hate stretching but if I do bother it feels better. If you walk sideways with a rubber excercise band from left to right it will start to activate your glutes pre ride which can give you an extra watt.

 

[MikeG]

There is no evidence supporting stretching as a way of retaining your range of motion. There is lots of evidence that stretching leads to increased rates of injury. Many teams and individuals in pro sport have stopped stretching altogether. My old teams have. I know, it's counter-intuitive, and it's not what I did through my career, but stretching, particularly before exercise, appears to be one of those things that everyone thinks works but in fact doesn't.

What you are describing isn't stretching, but resistance exercise.

 

[Milzy]

There is no evidence supporting stretching as a way of retaining your range of motion. There is lots of evidence that stretching leads to increased rates of injury. Many teams and individuals in pro sport have stopped stretching altogether. My old teams have. I know, it's counter-intuitive, and it's not what I did through my career, but stretching, particularly before exercise, appears to be one of those things that everyone thinks works but in fact doesn't.

What you are describing isn't stretching, but resistance exercise.

I believe it’s far better post exercise. Also a bit of cardio warm up pre race helps to get you comfortable at higher intensity faster. But if you want to be flexible for martial arts, gymnastics or Yoga etc then stretch. If you’re going on a steady 30 mile ride it’s more of a waste of time. Screw stretching! Down with stretching.

 

[Person]

I can't give a do this or do that stretching workout. I can only tell you how I go about this. Before I go out on my bike I warm my joints up first and then do light static stretching all over my body. I do this before commuting to work or going for bike rides and it takes about 15 minutes.
My bike rides are mostly in the Cheshire countryside so a few miles before returning home I'll stop off and have a stretching workout but this time stretching deeper. I don't have a time limit on this because it's just nice to be in the quiet and fresh air of the countryside.

I also weigh lift and stretch before, in-between each set and after I've finished.

Another way I like to approach stretching is in the evening have a bath then sit on the floor and perform the stretches. I'll end this by sitting crossed legs and meditate.

For myself cycling and everything that goes with it is a lifestyle choice. Stretching is equal to all activities related to cycling. Stretching also helps prevent injury.

 

[Milzy]

Gymnastic folks need to stretch or they’ll lose their flexibility. I rest my case.

 

[kingrollo]

Sorry to be negative, but there is no evidence to support stretching. No-one has been able to show that it does any good........and I speak as a retired pro-sportsman who stretched every day for my entire 20 year career, and onwards for years after that. Warming up before activity is entirely beneficial, but stretching......no.

Ah the old "there is no evidence" routine.