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Ask The Bike Fit Coach: Best Stretches Prior and Post Ride, Part 3


By Rick Schultz, MBA, DBA

Here are two more terrific stretches for cyclists that are useful before and after your ride to keep you comfortable and injury free. These two stretches will help your lower back and the latissimus dorsi muscles in your mid back. To see some of our previous stretches, be sure to read Part 1 and Part 2. Don’t forget that when your muscles are cold, you shouldn’t over-do any stretching. Sometimes it’s better to do an active warm up like walking or jogging around the block first.

Part 3

Lower Back Stretch

Start

Finish

Lower Back and Latissimus Dorsi Stretch

Deep Stretch

Richard Schultz, MBA, DBA
Bikefitnesscoaching.com
USA Cycling Level 2 Coach (w/Peaks Coaching Group)
Certified Power Based Training
Certified Skills Instructor
Beginner Racer Program (BRP) Instructor/Coach/Mentor
Certified Bike Fitter – IBFI Level 3 & other multi-sport disciplines
Certified Personal Trainer

Amy Schultz, PT, DPT, CSCS
BFC Bike Fit Level 1
USA Cycling Women’s BRP Mentor

Want to learn more and be able to ride better, and more comfortably? Check out our comprehensive book, Stretching & Core Strengthening for the Cyclist. It’s a 57-page eBook, with with nearly 50 different stretching and core exercises (including variations) that is just $14.95.

Amy Schultz has a Doctorate in Physical Therapy, is an accomplished cyclist and has done extensive research on athletes and injury prevention. Amy demonstrates the proper form for all the stretching and core exercises in the eBook. Most of the exercises are easy to do, with more difficult ones labeled. All are clearly illustrated, with actual photos demonstrating the proper technique.

Learn more.

You might also be interested in our other ebook, Strengthening and Stabilization Training for the Cyclist, which was also specifically created for the cyclist. It includes 32 fully described exercises, clearly demonstrated in photos that accompany each exercise. Co-author Amy Schultz demonstrates the proper form for all the exercises in the eBook, just as she does in the Stretching and Core eBook.

Most of these exercises are programmed to target multiple muscle groups, so you get increased strengthening and stabilization. These exercises have the potential to provide you with more enjoyment on the bicycle. You will get stronger and, therefore, cycle more efficiently. You will also have more flexibility and therefore be more pain-free. Learn more.

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