Stretching. what do you do?

Alex_Gill

i've never really done that much stretching pre or post ride, but after going for a longish ride the other day my legs feel it a bit, so think i should start doing some.

what does everyone else do?
what stretches?
for how long?
are they different for before and after riding?

Cheers

Westerberg

I do nothing at all before or after. Probably all wrong, but I aint dead yet!

Pokerface

Nothing before. Usually just some "knee to chest" and "touching toes with finger" stretches afterwards in the bath. Gentle stuff.

incog24

I don't do anywhere near enough stretching. However, I've just started doing a bit of IT band self massaging with a foam roller. My IT bands are my main source of problems at the moment, and its cheaper than getting sports massages all the time!

pastasauce

No stretching ever.

tried it once but made no difference.

MrChuck

Never really do for cycling, but I used to stretch quite a lot before running. These days I don't bother and TBH I've not noticed any difference.

dennisn

I do some weight training and have been told that when you do, say, a set of curls
you are contracting your biceps and at the same time stretching your triceps. This is true for most muscles used in weight lifting(or so I'm told). Not sure if this qualifies as stretching??? But would guess that it does. Anyone??????

solsurf

I stretch the truth when my wife asks me how much that box from wiggle cost. Luckily she like Haribo

Other than that I stretch after a run, however on a bike ride I tend to cycle slowly for the last mile or so just to cool down.

bobtbuilder

Nothing before, as I have been advised that stretching cold muscles is a bad idea, as you can pull, strain or even tear them.

After a ride I do:

Calf strecthes - 3 x 30 seconds per leg.

Quad stretches - pull ankle behind until it touches my ar$e - 3 x 30 seconds per leg.

Hamstring stretches - sit on floor, one leg extended straight out in front. Cup hands around heel and lean forward, ensuring back is kept stright - 4 x 30 seconds per leg.

My physio says that cyclists often have shortened hamstrings as they are never properly extended during cycling, so the hamstring stretches are most important for me. Seems to be working - I'm 37 and can easily bend forward with straight legs and place both palms flat on the floor.

jgsi

bobtbuilder wrote:

My physio says that cyclists often have shortened hamstrings as they are never properly extended during cycling, so the hamstring stretches are most important for me. Seems to be working - I'm 37 and can easily bend forward with straight legs and place both palms flat on the floor.

Is that legs together? If so, you were probably a damn fine ballet dancer when younger.

tbh tho' most people who rubbish flexibility training dont know or care until one day the lack of range of movement hits hard. But then in your 50s 60s 70s + you are near to death so who cares that you cant put a seatbelt on without twisting your entire body to do so.

Pokerface

I can bend over and place both palms on the ground without bending my knees also. Always been really flexible - although I thought perhaps I just had a longer torso and shorter legs. Not really bendy in any other way.

Inkslinger

I didn't do any stretches for years and I'm seriously regretting it. Having already been on painkillers for four months, I'm now off the bike for an indeterminate period, and I've been told it's going to take several months of physio and sports massage to sort out my lower back/hamstrings and knees. Very frustrating and painful, the more so because it's all completely self-inflicted and avoidable. If I had my time over, I'd stretch, and as soon as I'm back on the bike, be sure I'll be stretching those hamstrings, quads and glutes after every ride, no matter how short.

rick_chasey

Stretch the hamstring < had an accident which has reduced flexibility there - makes being in the drops sightly painful otherwise.
*sighs*

Harry182

I've always had a bit of a bad back try to make a point of stretching it out after workouts. I mostly concentrate on my lower back and hamstrings.

Here's a good link -

http://sportsmedicine.about.com/od/runn ... etches.htm

Tom Butcher

I do a little bit sometimes after a ride - only started recently as I've had some lower back problems in the last year or so - tend to focus on hamstrings, upper spine and quads - but I am very inflexible and doubt I could touch the floor with straight legs together let alone put my palms flat.

Alex_Gill

cheers for that link 'harry 185'.
went for a nice 35 mile ride and logged on to find a stretching link awaiting.

some scary stories about not stretching too.

Bronzie

I never stretch before a ride (stretching cold muscle does more harm than good). I don't stretch after every ride, but try and get 3-4 stretching sessions in per week

After a ride I tend to do 2 x 30 sec (either side) stretches as follows:
- quads - stand on one leg and pull other leg up towards bum with hand
- glutes - sit on floor, cross ankle over opposite knee, push elevated knee down towards floor
- hamstrings - lie on back, elevate leg and with a towel over heel, pull towards you
- calves - stand on stair and perch toes of one foot on edge of step - gradually lower your heel

JayD77

Never before, often for about 10 minutes after to stretch out my calves, quads, groin and glutes.

pst88

I usually stretch before my rides (daily commute) because my legs are sore and stiff from the previous day's exertions. Just a quick stretch of the quads, hamstrings, lower back and occasionally calves. Maybe if I stretched immediately after my rides my legs wouldn't feel so bad the next day?

bobtbuilder

JGSI wrote:

bobtbuilder wrote:

My physio says that cyclists often have shortened hamstrings as they are never properly extended during cycling, so the hamstring stretches are most important for me. Seems to be working - I'm 37 and can easily bend forward with straight legs and place both palms flat on the floor.

Is that legs together? If so, you were probably a damn fine ballet dancer when younger.

tbh tho' most people who rubbish flexibility training dont know or care until one day the lack of range of movement hits hard. But then in your 50s 60s 70s + you are near to death so who cares that you cant put a seatbelt on without twisting your entire body to do so.

Yep - legs together.

patchy

hip flexors are also a good one to stretch, as they also get distorted by the limited range of movement.

see: http://www.abc-of-fitness.com/leg-stret ... tretch.asp

rock_hopper

Personally I think stretching is very very important. Every time you exercise you are shortening your muscles and if you don't counteract this by stretching regularly your muscles are going to get tighter and tighter until they go pop and you get an injury, look at Inkslingers post. It's basic and essential body maintenance. How would your car run if it never got serviced or an MOT?

I stretch after every ride and on rest days I use the foam roller and stretch afterwards. Would recommend 2 x 45 seconds on lower back, glutes/piriformis, hip flexors, IT band, calves, hamstring and quads. After a ride or warm bath/shower is better as your muscles are warmer. An area neglected by too many cyclists.

ut_och_cykla

dennisn wrote:

I do some weight training and have been told that when you do, say, a set of curls
you are contracting your biceps and at the same time stretching your triceps. This is true for most muscles used in weight lifting(or so I'm told). Not sure if this qualifies as stretching??? But would guess that it does. Anyone??????

yes - that would make sense - correct and careful whole body weight training will improve suppleness to some extent, but a certain level of suppleness is required for correct execution - eg squats - you often see people with wedges under their heels because they are not supple enough in the ankle to make the full movement.

think stretching is important (whenwarmed through) but dont do it often....

shockedsoshocked

Stretching is pretty important. It's not the end of the world if you don't bother, but it certainly helps. Having tight hams/ankles etc (pretty much generic cyclist issues) can affect your position, comfort and technique on the bike. Certainly don't do it before however, it's been shown the pretty much ruin your life.

After any session, bike or gym I do:

Quads, Ankles, hamstrings, Hip Flexors and Glutes.

There's plenty of good examples on youtube etc.

Klippy

I stretch my hip flexors religiously about 3 times a day. When I was first doing it, I was having lower back problems. The kind of ache in one/both sides either side of my spine that was made worse by lots of climbing or riding at TT pace. Google "lordosis", it's what I had/have and by releasing the hip flexors its allowed my back muscles to increase in strength and flexibility without any direct work on them.
In my opinion the hip flexors are probably the least well stretched muscles of any club cyclist yet can solve a whole number of back problems that stem from riding. People don't think that a muscle on the front of the body can affect the back!

Slimbods

patchy wrote:

hip flexors are also a good one to stretch, as they also get distorted by the limited range of movement.

see: http://www.abc-of-fitness.com/leg-stret ... tretch.asp

That's a fab site right there, thanks for sharing.

Headhuunter

I don't specifically stretch before or after cycling but I go to the gym for weights 3 times per week and do about 20-30 mins stretching each time. Really helps loosen me up. As someone said before, cyclists are at risk from shortened hamstrings in particular

Headhuunter

pastasauce wrote:

No stretching ever.

tried it once but made no difference.

You probably won't notice that you're very slowly becoming less flexible until you tear a muscle or a ligament or something after a sudden movement. Also you need to hold stretches for at least 30 seconds for them to work. I see people at cycling events pulling their heels behind them for a couple of seconds whilst chatting to a mate or attempting to stretch their hams briefly before giving up. That is completely worthless. You need to concentrate on stretches and do them properly for them to have any effect. Most cyclists, however, are more focused on building strength and endurance and the latest weight weenie item than they are about looking after the motor that drives the bike...

rock_hopper

[/quote]Most cyclists, however, are more focused on building strength and endurance and the latest weight weenie item than they are about looking after the motor that drives the bike...[/quote]

Well said!!