Fitness series part 1: 6 stretching exercises mountain bikers shouldn't do without

Sports scientists know that sporting performance is based on five pillars: Endurance, strength, flexibility, coordination and speed. If you want to perform well, preferably into old age, you should train all pillars.

Flexibility in particular is neglected by many athletes. In other words: stretching. "Cyclists in particular have a mobility deficit," says our fitness expert Lara Westner from the Puch Sports School. This lack of suppleness in movement makes mountain bikers slower and causes them to react less favourably in the event of a fall, explains Westner.

But sports science wouldn't be sports science if there weren't also studies that claim the opposite. "It's all rubbish," says Westner, who observes the positive effect of mobility in her athletes on a daily basis. In our fitness series with Lara Westner, we also present the other pillars of athletic performance: Strength and endurance, coordination and speed.

You can find all the other parts of our fitness series here:

>> Fitness series part 2: 6 strength exercises for mountain bikers

>> Fitness series part 3: 7 exercises for more coordination on the bike

>> Fitness series part 4: 3 exercises for more speed on the bike

In advance: recognise deficits

If you can't reach the tips of your toes with your legs stretched out, you should react as quickly as possible. Ideally, you should reach the floor with the palms of your hands.

1 - The shoulder girdle

The stretch is ideal for cyclists who have problems breathing during exercise or who have problems with their upper back or thoracic vertebrae.

How it works
Sit down, position your hands flat and to the side with your fingertips pointing backwards. Then slide your buttocks forwards as far as possible. Your arms and back should form a 90-degree angle. Now push your sternum out and pull your shoulders back. This exercise is reinforced by square breathing.

Stretching time: 40-60 seconds

This is how square breathing (also known as box breathing) works:

Breathe in through your nose for 3-4 seconds and hold your breath for 3-4 seconds. Then breathe out through your nose again for 3-4 seconds and hold your breath for about 3-4 seconds as you breathe out. The breathing rhythm then starts again. The aim is to breathe longer and longer. If you can do box breathing in an eight-second cycle, this is an excellent result.

2 - The hip flexor

This is a classic shortening in cyclists due to one-sided strain. The consequences can be manifold: e.g. problems in the lower back, pelvis or hips.

How it works
Start with a lunge. The bend between the knee and calf should be 90 degrees. Place your hands on the floor to the left and right. Now push your back leg as far back as possible. The tip of the foot should point backwards. You should now feel tension in your hip flexors and groin. You can increase this stretch by breathing in squares, as these muscles are connected to the diaphragm.

Stretching time: 40-60 seconds per side

3 - The neck

This stretching exercise is useful for all cyclists, especially those who suffer from headaches after exercise or have problems with numb fingers while cycling.

How it works
Bend your knees. Your buttocks are on your heels and your knees are bent to the maximum. Now reach one hand over the crown of your head to the back of your head, looking down to the side (see photo). Apply measured downward pressure. Increase the tension without exerting too much pressure on the spine by pulling the other shoulder downwards.

Stretching time: 40-60 seconds per side

4 - The iliotibial tract

If you have knee problems or never want to have any, you should do this exercise regularly. The one-sided strain on the thighs when pedalling can be balanced out well with this stretch.

How it works
Lie on your side, one hand supporting your head, the other hand grasping your ankle and bringing the heel of your upper leg towards your buttocks. It is not so important how close the heel is to the buttocks, but that the hip is stretched forwards. The lower leg provides support by resting the heel on the upper knee and pushing it backwards and downwards. This creates the necessary tension. Square breathing also reinforces this exercise, as the muscles used here are also connected to the diaphragm.

Stretching time: 40-60 seconds per side

5 - Leg curl

When cycling, the legs are never fully extended, and this exercise can compensate for this.

In position: Both toes point forwards. One leg is slightly offset forwards. Now bend forwards towards the front foot and place your palms on the floor at your sides. The front leg is still slightly bent.

Tension: To build up tension, try to stretch your front leg. Important: The palms of your hands must remain on the floor. The back leg remains stretched the whole time.

Stretching time: 40-60 seconds per side

6 - The adductors

The main blood vessels for the legs run through the adductors. The better they are supplied with blood, the smoother the movements when pedalling and the more pressure you get on the pedals.

This stretch works best against the wall. Position your bum close to the wall with your legs stretched upwards and resting against the wall.

Now spread your legs and hold the position. Perform the movement slowly and not extremely at the beginning. Feel the tension and increase the stretch if necessary.

Stretching time: 2-3 minutes

The expert: Physiotherapist Lara Westner

Physiotherapist Lara Westner from the Puch Sports School knows the deficits of bikers. Celebrity bikers such as Emil Johansson and Fabio Wibmer swear by her training tips.