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Stretching

Old 10-09-05, 04:02 PM
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carlson5200
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Stretching

OK, with the colder weather I'm stiffening up about 30 minutes after my ride. I don't mind this too much but I'm getting a pain right where the hamstring joins the glute (right below my butt). This really hurts and I can't seem to stretch it out to loosen up. Anyone got any suggestions.
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Old 10-09-05, 04:41 PM
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Sounds like the periformis muscle. If you're not careful and it gets too stiff, you could end up with some back pain.

I hope this is descriptive for you.

Lay on the floor. Raise the left leg and bend. Then raise the right leg and place the right foot on the left knee. Slowly bend the left leg in towards the torso and hold. Then reverse for the right leg.

Alternatively (or additionally), you could do it standing. You'd still bend the left leg, then lift the right leg and place the right foot on the left knee. Then sink down, bending the left leg even lower and deepen the stretch.

You may want to get the book called "Stretching" by Bob Anderson. It is the best book out there I've ever seen that goes through stretching every muscle group, has illustrations, and gives progressive stretches, so you can start with very little flexibility, and over time, you can build to more advanced stretching.

I hope this helps.

Koffee
 
Old 10-09-05, 04:48 PM
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Doing plenty of stretching before hand is vital. My hamstrings will tighten up on really hard rides. Stretching them before and after is vital.
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Old 10-09-05, 05:40 PM
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But if you do stretch before the ride, do make sure you give yourself about 5 minutes (at the least) of light cardio to warm up the muscles.

Koffee
 
Old 10-09-05, 06:20 PM
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I just turn on the seat heaters in my car the next morning. It is the only way I can tolerate the ride to work.
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Old 10-09-05, 07:03 PM
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i agree warm up stretch, ride, and then stretch again.
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Old 10-09-05, 07:10 PM
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Originally Posted by koffee brown
You may want to get the book called "Stretching" by Bob Anderson. It is the best book out there I've ever seen that goes through stretching every muscle group, has illustrations, and gives progressive stretches, so you can start with very little flexibility, and over time, you can build to more advanced stretching.

I hope this helps.

Koffee
I am going to try to find that book Koffee.
Thank you for the suggestion.
George
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Old 10-09-05, 07:32 PM
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ocie
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just ordered off amazon - thanks for the recommendation
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Old 10-09-05, 07:50 PM
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Very cool. When I moved, it was one of the few books I kept. I donated and gave away quite a few books but never once considered giving up the stretching book. It is easily found on amazon.com and barnesandnoble.com too.

Koffee
 
Old 10-10-05, 05:47 PM
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carlson5200
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Thanks for the info on the book, found it on Amazon. I'll be ordering it directly.
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Old 10-10-05, 05:50 PM
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Originally Posted by koffee brown
Very cool. When I moved, it was one of the few books I kept. I donated and gave away quite a few books but never once considered giving up the stretching book. It is easily found on amazon.com and barnesandnoble.com too.

Koffee
Is it a very old book? I think my dad has one, as I said its very old.
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Old 10-10-05, 08:56 PM
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I don't remember when it was published, but if it's Bob Anderson's "Stretching", then it's the same book.

Koffee
 
Old 10-10-05, 10:34 PM
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seated on the floor both legs out stretched and flat on the ground... bend one of your legs so your knee is up to your chest. lift the foot of the bent leg over the other leg... your heel should be on the floor and on the outside of your hip. take both of your hands and basically hug your bent leg and squeeze it into your chest... this will stretch the area you are talking about.
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