Stretching

[acc]

I take stretching seriously so what I suggest may be overkill.
I stretch after I lift and yes, I lift at least twice a week to maintain upper body strength to wrestle a MTB and stay upright on Spartacus, my road bike. It was the fastest way to build leg strength too. After I lift I spend about 20 minutes stretching. At first it was annoying and boring but eventually it became a habit and I saw progress in my flexibility so I stuck with it. I think it helps. I know my back was beginning to bother me now and then but it doesn’t now.

I generally use the same music to cue myself about the order and duration of particular stretches. I start with my legs and work my way up. It is remarkably relaxing.
ann

[Jsnyd]

If you can get your hands on P90X’s stretch X disc, it is Outstanding!! There’s a bit of yoga mixed into it and it’s a great way to relax, cool down and loosen back up after a good ride or workout. I’ve used it a bit and noticed an increase in flexibility, recovery and strength. Plus it’s kind of fun. I’ve heard from a friend, who is an avid runner, that you dont want to stretch before a workout. Beginning your ride slow with a warm up is the best way to loosen up your muscles and get them ready for a workout.

[PotomacCyclist]

I stretch after I run and after I do strength workouts. I don’t always stretch after a bike ride. But if anything feels tight, then I’ll stretch.

I follow a routine that I’ve pieced together over the years from various sources. I also modify some stretches so that I can do them while standing up. This makes it convenient to do the entire routine anywhere. I don’t need to find a mat or soft surface.

Most IT band stretches involve lying down, raising a leg and lowering it to the other side, across your body. I modify it so that I’m standing up. Then I cross one leg over to the other side and prop it up on a bench or concrete planter. Then I stretch the IT band. I do the same thing for inner thigh stretches, using the same bench or planter. Likewise for hamstring stretches.

I do calf stretches (bent-knee and straight-leg) while leaning into a wall or concrete post.

I try to cover all the major muscle groups when I do stretch:

quads/shins, plantar fascia/bottom of foot, calves (gastrocnemius and soleus), hamstrings
hip flexors, top of hamstrings/lower back, inner thighs, outer thighs/IT band

Then torso/lower back, and a few different shoulder/arm stretches to cover the pecs, lats, deltoids and triceps. Forearms and neck/upper back too.

It doesn’t take that long once you get used to the routine. As soon as I cool down from a run or ride, I can go through the routine, holding each stretch just for a few seconds. I figure that it only takes me a couple minutes to do all of the stretches.

[SteveTheTech]

Oh hell another thing I’m not doing right.

I have no patience for stretching or yoga. My wife has been an active yoga…er since she got a touch of the ms but my add hates it. I like to get pumped up before a good ride, if I’m commuting I’ll do two dozen or so push ups and touch my toes to stretch my hamstrings. After a good ride nothing can beat a pint curl as a recovery though.

Interesting tips here though…definitely some food for thought.

[Greenbelt]

I used to stretch when I was younger and my muscles did.

[SteveTheTech]

http://www.youtube.com/watch?v=0oTWkjaL-dA&feature=player_detailpage#t=47s(for the tl;dr crowd- skip to 45seconds)
Seems simple enough…

I was unable to embed the video from a specified time frame.

This has been bothering me for the last few hours, now I cannot help but notice that I am actually a little sore. I think most of us get some of this type of light stretching done sub consciously (or semi consciously while preparing for a ride, from say a parking lot on the wod), some people tend to get really into it. (1)(2) As cited.

(1)
(2)

[creadinger]

I’ve been practicing ashtanga yoga for a few years now. It’s a slightly more active yoga from what I hear. We only stay in individual postures for ~5 breaths or so. It’s great though! It requires a good balance of strength, flexibility and endurance.

In the morning, I feel pretty stiff -like I can touch my knees- then I’ll do a few sun salutes and voila, I can grab my toes. On the scale of yogis, that’s still remarkably inflexible but pretty good compared to the average American adult.

[creadinger]

@Greenbelt 6641 wrote:

I used to stretch when I was younger and my muscles did.

Whoah, there’s a like button! Clicked it by accident. Not that I did NOT like your post, but just an accident.

[americancyclo]

Just saw in an article that Bicycle Space does a pay-what-you-can yoga class every Monday night at the shop
http://www.bicyclespacewdc.com/events.html

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