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On-bike stretching(9 posts)

On-bike stretchingCaseysdad
Feb 3, 2003 7:55 AM
I'm assuming that virtually all riders have to deal with a certain degree of soreness and stiffness during longer rides, even when riding a bike that fits them perfectly. For me, it's the lower back that gives me the most trouble, even though I make it a point to vary my positioning and posture frequently throughout my rides.

Would anyone like to share their personal tricks and tips for staying loose and comfortable in the saddle? Stretches that can be performed while riding?

Thanks!
Upper back ...Humma Hah
Feb 3, 2003 8:05 AM
I sometimes get a knot between the shoulder blades around 70 miles. I just find a straight stretch with little traffic, ride no hands, and stretch my arms as feels good, especially over my head.

Stretches generally work best when done slowly and held about 20 seconds or more.
I have heard that on bike stretching is badStevieP
Feb 3, 2003 9:01 AM
Maybe not for low impact cycling muscles (i.e arms, neck back) but certainly for calves, thighs & hamstrings.

Something to do with the muscle relaxing during stretching & then having to work again straight after.

Anyone shed more light on this (Kerry)?
You heard wrongKerry
Feb 3, 2003 5:36 PM
You see pros do it all the time, and virtually any book on cycling or advice column will tell you to do on bike stretching. Once you're warmed up, stretching is fine. There are dozens of stretches for shoulders, neck, arms, legs, hamstrings, glutes, etc. My own approach is to work whatever I sense might be getting tight. I do it all the time on long rides, and so do all my riding buddies.
some ideasbigrider
Feb 3, 2003 10:19 AM
Stand once every 15 minutes whether you need to or not.
Check your bike setup. The seat too high or stem to low can cause lower back pains.
I strech my back like Hummah Hah describes on real long rides.
What type of bike are you riding? A stiff bike makes a stiff back.

True story. I had a Bianchi Campione de Italia and had lower back pain after 40 or so miles. I raised the stem a 1/4 inch and it disappeared.
Do you stretch off the bike?velocity
Feb 3, 2003 11:43 AM
Sounds like you're already doing a lot right on the bike. And others have already made some great suggestions.

Do you stretch when you're not riding? I find that doing daily stretches every morning really helps. I basically apply some of those same techniques when I'm on the bike.
Do you stretch off the bike?dave woof
Feb 3, 2003 5:27 PM
I always stretch after I'm warm - ten minutes or so. I do calf stetches - dropping the heel, arching the back towards the handlebars. I used to put my foot on the saddle and stretch my wuads - I can't do that with the Sidi buckle now - would cut into my SLR saddle. It's a good stretch for quads and lower back..

Anyone know others to try?

Dave
Do you stretch off the bike?velocity
Feb 4, 2003 10:07 AM
It's great to do stretches like you're suggesting after you've warmed up -- maybe at a rest stop or after you've gotten to the group ride's meeting place.

Pre-ride I do yoga stretches in the morning, basically sun salutations. Relieves the stiffness I sometimes have when I wake up and helps prevent stiffness later on the bike.
On-bike stretching: a few ideascyclopathic
Feb 4, 2003 7:24 AM
lower back/hamstrings/calves:
- set cranks parrallel to ground
- stand on pedals forward leg straight
- bend down to stem (keep back straight)
- change legs, repeit

upper back/schoulders:
- arms straight on hoods/tops
- relax lower back and put weight on arms
- bend back in and twist shoulders out

arms/shoulders #1:
- put arm over shoulder
- try to pull pump out of imaginary Cbak
- do other hand

arms/shoulders #2:
- put arm back
- imagine pulling pwr bar from jersey pocket on opposite side
- do other hand

shoulders:
- grab hoods
- stand
- roll shoulders/bend back from side to side

neck:
#1 touch chest with chin
#2 lean forward (like getting on aerobars) and look up in a sky
#3 roll head on shoulders like an apple on plate

Quads:
- unclip one leg
- stand
- put foot over saddle and hook
- stretch
- do other leg