Stretching Prior/Post Ride
#1
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Stretching Prior/Post Ride
As the title suggests do any of you stretch pre/post rides? I feel as im riding sometimes my neck begins to feel stiff at times, its not to the point where it will pull a muscle although that can happen.
Post your stretching routine if you have one.
Post your stretching routine if you have one.
#2
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A short ride around the block needs no stretch , imo. However, if I'm out putting on miles or shorter rides with more power, I;ll definitely stretch after as immediately as I can.
Holding for 45 seconds each:
calves, quads, hams (flat back bend at hip), lower back, upper back, hip flexors, hams independantly, overhead side stretch, inner thigh stretch.
Holding for 45 seconds each:
calves, quads, hams (flat back bend at hip), lower back, upper back, hip flexors, hams independantly, overhead side stretch, inner thigh stretch.
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I used to never stretch, wasn't a problem. Never had a problem getting low, etc., but OTOH I've always done gym work which I think does a decent job of stretching if you use your full range of motion. However, around 65 I started getting some knee and back problems, so started stretching most mornings with this routine:
https://www.bikeforums.net/road-cycli...l#post15372967
I don't stretch before or after a ride, but sometimes on a double or suchlike I'll get stiff and do these stretches at a rest stop. Fixes me right up.
https://www.bikeforums.net/road-cycli...l#post15372967
I don't stretch before or after a ride, but sometimes on a double or suchlike I'll get stiff and do these stretches at a rest stop. Fixes me right up.
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I'm just a commuter (25 miles round trip) but I do the following when I get home:
Lunge stretch (hip flexors), sometimes with the rear foot held to deepen the stretch
Frogger stretch - hip flexors, groin, glutes
Hamstring stretch (stretched leg straight, other leg folded with foot tucked under)
If I don't do them, I sometimes get cramps in the calves, some hip pain (preexisting injury, before I started riding bikes), etc.
Lunge stretch (hip flexors), sometimes with the rear foot held to deepen the stretch
Frogger stretch - hip flexors, groin, glutes
Hamstring stretch (stretched leg straight, other leg folded with foot tucked under)
If I don't do them, I sometimes get cramps in the calves, some hip pain (preexisting injury, before I started riding bikes), etc.
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For your neck, try downward facing dog and camel pose.
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Great thanks! There's a book supple leopard which has a lot of different streching techniques, along side gym exercises and how to perform them correctly. Highly recommended book for those who are interested
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I also started doing this pre-ride, to mobilize the hips, improve hamstring flexibility, etc. I'll see if this improves my hip issues over time.
Best Hip Flexibility Exercise of 2016? [VIDEO] ? powerDOJO
Best Hip Flexibility Exercise of 2016? [VIDEO] ? powerDOJO
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As a commuter av 20- 23 miles one way, i stretch in the shower while water dripping on me (quad stretch, harm stretch & back stretch)..kill two bird . Weekend 2-3 hr group hammer rides, I do IT band stretch, glutes, hammy & lower back. That night i use a muscle roller stick on glutes and hams which works wonders! I've never had any issues with my calves.
#9
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I don't stretch before a ride but almost always after. I do Active Isolated Stretches which for me are a lot more effective than static stretches.
Here's a typical routine Active Isolated Stretching Exercises | Runner's World
Here's a typical routine Active Isolated Stretching Exercises | Runner's World