First dynamic, later only static, and now everything in between is permitted. When it comes to stretching, sports science has performed a veritable egg dance over the past few decades. These constant changes in trend have unsettled many athletes.
The purpose of stretching in cycling is not usually to improve mobility as in gymnastics, for example, but to compensate for muscular imbalances caused by "poor posture" in the saddle. This is because when people talk about stretching, they usually mean a permanent shortening of the muscles. "However, it is not so much a structural reduction in the length of the muscles," says physiotherapist Alexander Wiest, "but an expression of muscular imbalance as a result of incorrect loading."
"Shortenings" are actually imbalances caused by the bent posture and the monotonous movement pattern on the bike. These can be compensated for by combining stretching with stability training, as sports scientist Philipp Peter advises: "Scientific studies show that cyclists with good core stability have less back pain."
The three experts are unanimous in their recommendation: combine 30 minutes twice a week of stretching the often neglected hip flexors and back of the thighs with strengthening exercises for the underdeveloped back extensors and gluteal muscles.
What the experts say about stretching for cyclists
Is targeted stretching even useful for cyclists? Thousands of cyclists ask themselves this question during their weekly training. Our three experts say yes, but ...
... "in sports with repetitive, uniform forms of movement such as cycling, the muscles are only challenged on one side and tend to shorten. Regular stretching helps to prevent injuries and increases efficiency on the bike." Philipp Peter, sports scientist from Formkurve
... "Stretching without strengthening the neglected, antagonistic muscles (antagonist = opponent) and without core strengthening makes little sense and will therefore not be crowned with the desired effect of muscular balance." Alexander Wiest, physiotherapist at Team Centurion Vaude
... "Stretching is only beneficial if done regularly. Good core stability and a fully stretched body are very important for better regeneration. The bent sitting position often leads to tension in the neck, shoulders and back. Regular stretching can prevent this." Ralf Kleih, base coach for young talent in Baden-Württemberg
