Stretching Advice = Pre and Post Ride

[anonymous-user]

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[944fan]

Have you thought about Yoga / Pilates for a more rounded stretching routine? I so it occasionally but I found it really helped with swimming to open everything up. There are classes everywhere (usually full of Fanbelt as well) or I use a website called YogaDownload where they have hundreds of videos. You have to pay but I got a groupon for £18 for the whole year so will probably be offers about.

anonymous said:

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Is this the couch stretch you are doing?

http://breakingmuscle.com/mobility-recovery/couch-...

I get very tight hip flexors and they often cramp so need something more there. Will try that.

[E65Ross]

OP - send me a PM if interested and I'll try to get back to you over the next few days. I'm a Chiropractor and have an interest in rehab work.

Number one bit of advice is to avoid sit ups like the plague. Planks, side plank/side bridges etc are great if done properly, and most people don't, especially when they fatigue.

Static stretching has VERY mixed evidence to say the least. Some people find it helps, some don't. Physiological changes to the muscles appear limited, but it's the change in perception of stretch which allows you to stretch further.

Personally, I'm more a fan of strengthening up the correct areas, I've found stretching to be relatively limited in my clinical practice, but each to their own.

[Magic919]

anonymous said:

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Not sure what this is meant to be.

[gazza285]

Magic919 said:

anonymous said:

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Not sure what this is meant to be.

That's about as much sense as you will get out of this OP.

[tobinen]

Sounds very similar to my issues. I have been a bit lax lately and I am paying the price. I find stretching crucial and if I don't do it, I pay the price.

Tight hamstrings and hip flexors are what I concentrate on stretching. Never heard of that couch one but looks a bit too extreme for me.

Edit to add: this came about during my knee injury and was the result of physio treatment. My knee pain has shifted to behind the knee but feels more like lower hamstring or whatever it connects to down there.

Edited by tobinen on Sunday 3rd April 10:02

[RemyMartin]

Foam roller?

[murray]

Not about stretching per se but I I've found this useful:- http://www.amazon.co.uk/Tom-Danielsons-Core-Advant...

[E65Ross]

anonymous said:

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More likely to be piriformis or gluteus medius (or even potentially minimum) trigger point referral pattern, rather than sciatic nerve.

[anonymous-user]

anonymous said:

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Then I'd suggest pre-ride stretching is something to avoid. Loads of info out there.

[E65Ross]

anonymous said:

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Stretching prior to exercise is something that has little tangible benefit, but can actually decrease muscle strength. It's ultimately dependant on the goals of the exercise and person. I think it's even less valuable in cycling when there are no eccentric type muscle contractions.

A decent warm up would be suffice. If working hard I tend to do around 10mins slowly increasing the effort, followed by around 2mins at threshold, followed by a couple of minutes very easy and then into a session, as it were. But for general riding about outdoors there's little point.

[anonymous-user]

anonymous said:

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Yes. As I said tons of info out there...

internet said:

When should I stretch? Before a ride is not the best time to stretch: your muscles are cold, making them more susceptible to injury, plus static stretching, in which you hold a fixed position can reduce power output for up to an hour. Instead, include some ‘dynamic’ stretching in your warm-up to prepare your muscles. “Take your joints through movements that replicate the range of motion you’ll be using,” advises Anderson.