Recomended Stretching
Recommended Stretching
These simple stretches, done at a rest stop or after a workout, will loosen you up and relieve post workout pain.
Overhead: Interweave your fingers, reach overhead and push your palms toward the sky. Stretch and imagine your spine elongating.
Cat: On your hands and knees, slowly arch your back up and roll your head forward and chin down toward chest. Starting with your pelvis, slowly reverse, pushing abdomen toward floor and finally rolling your head back slowly. Repeat three times. You can also arch and lower your back on the bike; a great way to loosen up after climbing.
Back rotation: Sit with your left leg extended on floor. Bend your right leg and place your right foot flat on the floor on the left side of your left knee. Place your right hand on floor behind you, wrap your left arm around your right knee, and rotate your trunk to the right. Repeat to right side. You can also do this with your bike: Stand with both feet on the ground, straddling the bike. Rotate to the right, grab your seat with your right hand and your stem with your left hand. Then reverse.
Quadriceps: Lie on your left side with your left leg slightly bent. Bend your right leg until you can hold your right ankle with your right hand. Keep your pelvis forward and gently pull your foot toward your butt until you feel your quad stretch. Repeat with the other leg.
Hip flexor: Kneel with your left knee on the floor and your right foot flat on the floor in front of your body. (Right knee and hip should be at right angles). Push your pelvis forward and you should feel a nice stretch in the left hip flexor/quadriceps. Repeat with other leg.
Hamstrings: Lying on your back, bend your left knee so that your foot is flat on the floor. Hook a towel over your right foot. Hold on to the ends of the towel and lift your right leg straight up toward the ceiling, keeping the knee joint straight., Use the towel to pull your foot over your head until you feel a gentle stretch in your hamstring. Repeat with other leg.
Gluteals: Lying on your back, bend your left knee so that your foot is flat on the floor. Bend your right knee outward and rest your ankle on your left knee. Grasp your left thigh with both hands and pull it slightly toward your chest. You should feel a stretch in your right gluteal. Repeat with the other leg.
Groin: Sit with your knees bent about 90 degrees and out to the side and the soles of your feet pressed together. Bend forward at the hips (not the lower back) and you’ll feel a stretch in your groin.
Achilles: Stand with your left leg straight and your foot several feet away from a wall. Slowly lean toward the wall to stretch the left Achilles. Repeat with right leg.
Calves: Stand with your left leg bent about 20 degrees at the knee and your foot several feet away from a wall. Slowly lean toward the wall to stretch the soleus muscle. Repeat with right leg.
