By Rick Schultz, MBA, DBA
Here are the final three 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 in this series, be sure to read Part 1, Part 2 and Part 3. 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.
Background
Prior to any Bike Fit, I run my clients through numerous stretches to warm up their psoas, lumbar, lower back, etc. Any perceived Leg Length Discrepancy (LLD) and other functional tightness usually disappears.
Following is the fourth of a 4-part series of stretches that every cyclist should do before and after each ride.
To see some of our previous stretches, be sure to read Part 1, Part 2 and Part 3.
PART 4
Quadriceps & Hip Flexor And Oblique Stretch
Rotate Pelvis Under
Option: Add Side Stretch
Quadriceps & Tensor Fasciae Latae (TFL) Stretch
Quads
Hip Flexor
Gastocnemius/Soleus Stretch
#1
#2
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.
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.
Coach Rick Schultz is an avid cyclist who trains, races and coaches in Southern California. Rick is an engineer by trade, and in addition to being a coach, he's a bike fitter and prolific product reviewer. He's the author of Stretching & Core Strengthening for the Cyclist and Bike Fit 101: Your Toolset for a Great Bike Fit in the RBR eBookstore. Check his product reviews website, www.biketestreviews.com, and his coaching site, www.bikefitnesscoaching.com. Click to read Rick's full bio.
Thanks for your clear illustrations and explanations of an array of stretches, many of which I used to do regularly in yoga classes. I put this last sentence in past tense because it seemed that my back was getting worse and worse, especially when cycling. After having to bail on a birthday (mine!) ski trip due to a lower back sprain, a friend introduced me to Dr. Stuart McGill, a Canadian academic who wrote the book “Back Mechanic”. He maintains that the spine is made to be rigid and strong, and too much flexing (e.g., Cat and Cow poses, which I would do while on a bike) and twisting (see your part 2) will break down your back even though they feel good initially. His school of thought says the spine should always be in neutral, “J” position.
What are your thoughts? I must say that I gave his ideas a try for the last year+, and my lower back is MUCH better – no pain when skiing or cycling now!
This is Lars.
I’m also a fan of McGill, but he actually does recommend Cat and Cow as one of his recommendations. http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf “We recommend that the routine begin with the cat-camel motion exercise (spine flexionextension cycles) to reduce spine viscosity (internal resistance and friction) and “floss” the nerve roots as they outlet at each lumbar level, followed by hip and knee mobility exercises. Note that the cat-camel is intended as a motion exercise – not a stretch, so the emphasis is on motion rather than “pushing” at the end ranges of flexion and extension. We have found that 5-8 cycles is often sufficient to reduce most viscous-frictional stresses.”
I also do the bird dog and some planking as part of my regular routine. For anyone else who is interested, if you search for “Stuart McGill Big 3” there are several articles and YouTube videos that demonstrate some of his top recommended exercises for strengthening the core.