AIDS/LifeCycle

Training

Stretching Tips

"Muscle fibers are more effective when they are relaxed...stretch these EACH time you get ready to mount your bike." -- Alisa Curry, Sports Med Director for AIDS/LifeCycle 1

A more flexible body is a more efficient one, which means you can ride longer expending less energy!
Tight muscles lead to greater fatigue and to injury.
Muscles and joints lose elasticity and get stiff when they are either...
1. Not going through a full range of motion (as in the case of the hip, knee and ankles).
2. Are stuck in a static forward bent position (as in the case of the neck, back, and arms).

So what do you do to prevent problems?

Say this out loud: "I believe that stretching will help me feel better and prevent injury."
Commit to stretching 5-10 minutes or longer before a ride. Start by warming up slowly -- either on your bike or walking, then spend at least 5-10 minutes stretching. It is very important to warm up before you start stretching -- to prevent injury, do not stretch while your muscles are cold!
Make a habit of stretching for 1-2 minutes each time you get off your bike. This will help keep your muscles loose throughout the ride.
At the end of your ride, plan on spending 15-30 minutes stretching. Now that your muscles are nice and warm, you'll find you can stretch your muscles more deeply.
Get instructed in proper form for stretching the regions listed below:
- Hamstring (back of the leg) stretch: Keep the back straight as a board!
- Quadriceps with Hip Flexor stretches: Front of the thigh and hip
- Illiotibial Band (IT Band) stretch: Side of the Thigh
- Piriformis: Deep muscle of the glutes
- Gastrocnemius and Soleus: Calf muscles
- Lower back: Arching Backwards! You do enough bending forward on the bike.
- Groin (adductor) stretch
- Trapezius: Upper neck
- Forearm top and bottom

How many and how long:

Research has shown that a 30-45 second stretch works best. Time yourself the first few times. 30 seconds is an eternity until you get used to it.
Stretch each side 1-2 times.
How hard? Most people try to take their stretches to a point of pain. You should, however, feel only slight discomfort or pull ONLY in the muscle that you are attempting to stretch. Pain in the muscle or especially in other areas will NOT help you and is a sign that you should ease up. Pushing too hard could cause injury (and you're trying to prevent injury, remember?).

** Note that some people might have pre-existing conditions, which require modification of these exercises. Before starting any exercise program, even stretching, you should discuss with your doctor what you are training for and have a complete check up.

-- Courtesy of Curtis Cramblett-PT, CSCS, Cycling Coach

The following exercises are designed to increase your flexibility. Stretch to the point of a gentle stretch and hold it for 20 - 30 seconds, without bouncing. You should stretch at least 5 days a week. And always before, during and after exercising, putting more emphasis on stretching after your workout. DISCONTINUE AN EXERCISE IF IT IS PAINFUL.

Lower Back
Double Knee to Chest	Double Knee to Chest Lie on your back with your knees bent and feet resting on the floor. With your hands, pull one knee to your chest, then pull the other until you feel a gentle stretch in the lower back. Hold 10 counts, then put one leg down at a time. Do 10-15 repetitions
Rotation	Rotation Lie on your back with your knees bent slightly and feet resting on the floor. Keeping your shoulders on the floor, slowly drop your knees to one side, until you feel a gentle stretch in the lower back. Hold 10 counts, then bring your knees back to the center before repeating the stretch. Do 10-15 repetitions to each side. Progression: As the stretch becomes easier, try to bend the knees more when stretching.
Abdominals
Extension	Extension Lie on your stomach and prop up on your elbows until you feel a gentle stretch along your stomach muscles. Hold 10 counts, then relax. Do 10-15 repetitions. IF THIS IS PAINFUL, TRY LYING FLAT ON YOUR STOMACH, INSTEAD. Progression: As the stretch becomes easier, try to slowly straighten your elbows to increase the stretch. You can also try studying in the above position.
Lateral Trunk Flexors -- Side Bends	Lateral Trunk Flexors -- Side Bends Sit or stand with your feet shoulder-width apart and a normal curve in the low back, midback and neck. Slowly bend to one side until you feel a gentle stretch along the other side of your body. Hold 10 counts, then relax. Do 10-15 repetitions to each side.
Pectorals
Doorway Stretch	Doorway Stretch Stand with one foot in front of the other and a normal curve in your low back, midback and neck. Bend your elbows to 90? and place your forearm(s) on the doorway wall(s). Slowly shift your weight to your lead leg until you feel a gentle stretch in the chest muscles. Hold 10 counts, then relax. Do 10-15 repetitions to each side.
Deltoids
Shoulder Blade Hug	Shoulder Blade Hug Stand or sit with a normal curve in the low back, midback and neck. Grab your elbow with the opposite hand and pull it straight across your chest until you feel a gentle stretch in the back of the shoulder. Hold 10 counts, then relax. Do 10-15 repetitions to each side.
Neck
Flexion/Rotation	Flexion/Rotation Slowly tuck your chin in to your chest. Keeping the chin tucked, slowly rotate your head toward one shoulder until you feel a gentle stretch in the neck muscles. Hold 10 counts, then relax. Do 10-15 repetitions to each side.
(A & B) Flexion/Extension	(A & B) Flexion/Extension (A) Slowly tuck your chin in to your chest until you feel a gentle stretch in the muscles along the back of your neck. Hold 10 counts, then relax. Do 10-15 repetitions. (B) Keeping your mouth closed and leading with the chin, slowly tilt your head back until you feel a gentle stretch in the muscles along the front of your neck. Hold 10 counts, then relax. Do 10-15 repetitions.
Lateral Side Bends	Lateral Side Bends Keeping your head in line with your shoulders, slowly bend your neck to the side until you feel a gentle stretch along the opposite side of your neck. Hold 10 counts, then relax. Do 10-15 repetitions to each side.
Hamstrings
Straight-Leg Raise	Straight-Leg Raise Lie with one leg resting on the floor and the other thigh flexed up toward the ceiling. Holding your thigh with your hands, slowly straighten your knee until you feel a gentle stretch along the back of your thigh (hamstrings). Hold 10 counts, then relax. Do 10-15 repetitions with each leg.
Foot-On-Box Stretch	Foot-On-Box Stretch Stand with a normal curve in the low back, midback and neck areas. Place one foot on a step, bench or stool, keeping the knee almost straight and foot flexed back slightly. Slowly lean forward until you feel a gentle stretch along the back of your thigh. Hold 10 counts, then relax. Do 10-15 repetitions with each leg.
Quadriceps
Same Hand, Same Foot	Same Hand, Same Foot Stand with a normal curve in the low back, midback and neck. Grab your ankle and pull it behind your back, until you feel a gentle stretch along the front of your thigh (quadriceps). DO NOT PULL THE FOOT TOWARD YOUR SEAT OR TWIST IT TO THE SIDE. Hold 10 counts, then relax. Do 10-15 repetitions with each leg.
Hip Flexors
Chair Stretch	Chair Stretch Kneel on one leg with the other leg straight out in front of your body. Keeping a normal curve in the lower back, midback and neck, slowly bend the lead leg until you feel a gentle stretch along the top, front of the thigh you are kneeling on. DO NOT LEAN FORWARD OR BEND THE LEAD LEG MORE THAN 90°. Hold 10 counts, then relax.