Updated: Jul 19, 2020
You may have seen in the post before that I was recently added into a cycling club.
Seeing the community and gathering of the group, the corrective exercise specialist in me thought it would be great to share some of the best stretches and moves you can do to after your ride and help target all the key muscles used in biking!
These stretches target:
Hip Flexors – Not only can tight hip flexors cause discomfort in your everyday life, but they can also reduce your cycling performance. It can lead to lower back pain and will make it tough to access the glutes.
Hamstrings – Tight hamstrings pull the pelvis back on the saddle, rather than allowing a forward tilt. Also, when they become shortened they don’t allow the involvement of the glutes, which can have a negative effect on how much power you can produce.
Quads – As they are the powerhouse of the pedal stroke, it’s pretty obvious that the quads need some attention.
IT Band – The IT Band stabilizes the knee; if it’s tight it can rub against the knee, become inflamed, and lead to knee pain.
Glutes – The glutes are one of the largest and strongest muscles in your body. Leaving them inactive not only costs you power but can lead to injury as the hamstring and quads overcompensate. Tight glutes prevent you from achieving an aerodynamic position on the bike. First things first, proper pelvic posture is key. If your front side (anterior side of your hips/hip flexors) are tight you won’t be able to use your glutes completely. Work on keeping your pelvis in a neutral position, and remember to keep your core engaged when stretching the glutes.
Lower Back – Lower back pain is usually a symptom of tightness in other areas; lower back pain most commonly stems from tight hamstrings.
Enjoy this short little stretching routine below after a great journey!
**Always consult with your physician before partaking in any physical activity and the below stretch routine is to be implemented into a well-practised biking circuit and OPOM life or Paris Cesvette accepts no responsibility on any injuries sustained during physical activity.