3 Stretches for Time-Crunched Cyclists

For most cyclists, riding the bike takes priority over all other fitness related activities such as strength training and stretching. Given a choice between strength training or stretching, many will chose the weight room, allowing flexibility to be pushed aside and left undone.

If flexibility is not given any attention, more than likely it is just a matter of time before imbalances occur. These imbalances are a result of holding a curled forward, near fetal position while riding a bike for hours on end. Often, the cyclist goes from cycling to working at a desk or in front of a computer, again curled forward.

When pain in the neck, lower back, knees, gluteus muscles, illiotibial band, hamstrings, Achilles tendons or elsewhere becomes performance limiting, the cyclist finally seeks help from a sports medicine specialist such as a physical therapist.

Knowing that cyclists are limited for time, I asked Rodrigo Gil Moreno de Mora and Misty Woodden of Diamond Peak Physical Therapy P.C. to give me three stretches that would give cyclists the most bang for limited time. Given that Rodrigo is a competitive cyclist himself and Diamond Peak has helped Olympic medalist Georgia Gould stay healthy, I considered the business a great resource.

Pinched for time? Here are three stretches you definitely have time to do.

More: 3 Roadside Stretches for Cyclists

Book Openings

This stretch helps to:

• improve mobility and flexibility of the thoracic and lumbar spine.
• relieve tightness in the pectoral and latissimus dorsi muscles.
• stretch the illiotibial band.
• stretch the abdominal muscles, including the obliques.
• improve flexibility of the neck.

More: Tight IT Band? 3 Exercises to Fix It Now

The starting position for this stretch is lying on the floor on your side. It helps to put a rolled up towel under your head and neck for support. If someone were to look at you from above, they would see your ankles, hips, shoulders and wrists stacked directly on top of one another. Here's a photo:

For the movement and stretch, move your top hand slowly across your body as though you were opening the cover of a book. Allow your head and eyes to follow your hand. Allow your arm and shoulder to go open enough to give you a stretch, while keeping knees, ankles and hips stacked. To keep your shoulder in the correct position, aim the pinkie finger of the open hand to the sky. Here's how the final position should look:

To return to the starting position, begin by engaging your core muscles. Use your abdominal muscles to move back to the stacked position.

Rodrigo and Misty suggest three repetitions on each side. For the first two repetitions, pause only for one breath in the open position. On the third repetition, stay "open" for several breaths.

Repeat the stretch on the other side.

Common errors:

• Allowing the knees to come apart and rolling the hips out of the stacked position.
• Attempting to put the lower back on the floor.
• Using momentum to swing the shoulder and open arm back to the starting position.

More: 8 Core Exercises for Cyclists

Marriage Proposal

This stretch helps to:

• improve mobility and flexibility quadriceps, in particular the rectus femorus.
• stretch the illopsoas.

The starting position for this stretch is on the floor with one foot on the floor and the knee of the other leg is on the floor. Rodrigo can be seen demonstrating the correct position in this photo:

It is important to note that Rodrigo's right knee is directly over his ankle. His left knee is slightly behind his hip; but the back of his head, upper back and gluteus maximus are in a line perpendicular to the floor. Misty is holding a wooden dowel so it is easier to see the alignment.

The stretch is achieved by the left knee being slightly behind the hip. Notice you could run a wooden dowel through Rodrigo's hips into the wall, parallel to the floor. Hold the stretched position for 20 to 30 seconds or five breath cycles and repeat on the other side.

Common errors:

• Hyperextending the spine so the head, shoulders and gluteus maximus are no longer in a line perpendicular to the floor. (See Marriage Proposal incorrect 2.)
• Driving the right knee over the front of the supporting foot, often beyond the toes.
• Twisting the hips open so they are no longer aligned parallel to the floor and dropping the head. (See photo below).

More: 3 Leg-Strengthening Exercises for Cyclists

Office Hamstring Stretch

This stretch helps to:

• improve flexibility of the hamstrings.
• stretch the calf muscles.
• stretch lower back muscles.

Cyclists are notorious for tight hamstrings. This stretch is easily done at the office or in a chair at home. Sit near the front edge of the chair so you can put the heel of the leg that is being stretched on the floor. The foot is flexed.

As with the Marriage Proposal, keep the head, shoulders and gluteus maximus aligned. For this stretch they are not aligned perpendicular to the floor; however the forward lean does not have to be excessive in order to feel a stretch in the hamstring. An additional cue to help you feel the stretch is to "stick your tail back."

Hold the stretched position for 20 to 30 seconds or five breath cycles.

Common errors:

• Not flexing the foot to form a 90-degree angle on the leg being stretched.
• Twisting the hips open so the hip of the leg being stretched extends forward and in front of the resting hip.
• Curling the torso forward. (See below photo)

Best Time to Stretch

After you've finished your ride and taken care of rehydration, it's a good time to stretch. By taking a few minutes to stretch after every ride or every other ride, you can prevent injury and maintain good body balance. This equals optimal performance.

More: How to Avoid Lower Back Pain While Cycling

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