Stretching exercises for cyclists: Are they useful and what should you bear in mind?
Stefanie Weinberger
· 11.07.2023
Stretching exercises for cyclists! Useful or pointless?
The longer the bike ride, the shorter the muscles ... Ok, that's not quite true. But there is something to this - of course very simply formulated - statement. In any case, cyclists tend to shorten individual muscle groups due to the fairly rigid and bent posture on the bike and the guided, uniform movement. "The hip flexors, thigh, calf and lateral buttock muscles in particular tend to shorten," explains physiotherapist Melanie Paulacher from Bad Aibling (see also interview below).
Cycling also demands a lot of static holding work, especially from the back and neck muscles, which can cause these areas to become tense. Stretching exercises counteract both shortening and tension. They come in all kinds of variations, static or dynamic, rocking or swinging, long or short. However, swinging and rocking stretching first went out of fashion, and one to two decades later, stretching exercises in general were increasingly questioned by experts and a series of pro and con arguments were exchanged (see below "Pros & cons").
Soothing stretch break!
While proponents and critics of stretching, often referred to as stretching, are still quite irreconcilable and controversial when it comes to some of these theories, almost everyone knows from practical experience that a stretching break is simply good, especially after a long tour or even during one. For example, it can help to loosen up and soothe a tense, aching neck.
From the end of the 1980s, bobbing movements that some people still remember from PE lessons were out of fashion. Experts then generally questioned the benefits of stretching. However, practically everyone knows the beneficial and relaxing effect from their own experience.
Molecular spring
The thighs and calves, which have to do most of the propulsion work, can also be stretched on the way and thus made fit again for the next kilometres. Stretching can also have a relaxing effect on the psyche, which has even been proven in studies. In addition to these more practical and subjectively perceptible or measurable effects, scientists have also gained insights into stretching at the molecular level in the structure of the muscles in recent years.
A type of molecular spring plays a role here, the so-called titin (also known as connectin): This is the largest known human protein. Its fibres hold the smallest fibres of the muscles in place and thus ensure their resting tension, elasticity and stability. Stretching exercises can help the molecular spring to fulfil this task better.
And what does stretching look like in practice?
Rocking is still pretty clearly out, static stretching in. This means that the slowly assumed end position of a stretching position is held for a few seconds to about a minute - sometimes even longer. The longer the stretch, the more "fascial", i.e. connective tissue structures that surround the muscles, are stretched. The effect is best recognised by a clear pulling sensation in the region concerned.
Again, there is no complete agreement among experts as to whether you should go to or beyond the pain threshold. However, as with all sports, it is advisable to listen to your own body feeling and to proceed purposefully, but not too brutally.
Listening to your own needs also applies to the right time: if you are not on the starting line of a competition, stretching exercises are actually allowed whenever you feel like it - both in between on your bike tour and in the evening at home or in your hotel room, wellness area or wherever you can find a suitable, quiet spot for them.
Stretching exercises for cyclists - Pro!
For amateur athletes, the positive effects of stretching outweigh the negative ones, but you shouldn't overdo it (like everywhere else)!
+ Works against shortening
One of the main reasons for regular stretching, especially for cyclists, where many typical muscle groups tend to shorten.
+ Improves balance
At least for those who are not otherwise balance-trained: In a study of untrained students, balance ability improved significantly by around ten per cent following stretching training.
+ Strengthens the connective tissue
Over the course of several weeks, the resistance of the connective tissue to stretching increases as it adapts to the mechanical stress. This can improve the economy of movement.
+ Promotes mobility
This showed that the pain threshold shifted after repeated stretching and that test subjects became more flexible, at least in the short term.
+ Relaxes the psyche too
Stretching exercises are therefore often part of relaxation techniques such as progressive muscle relaxation or yoga. They influence brain centres that dampen muscle activity.
Stretching exercises for cyclists - Contra!
- Does not contribute (significantly) to injury prevention
Although this point is controversial, reviews have come to the conclusion that stretching can only prevent injuries to a very limited extent at best.
- Can be harmful
Especially if the exercises are performed incorrectly or if the joints are already damaged. Particular care should be taken with damaged knees, for example.
- Increases speed and bounce
Measurements have shown this, but these muscular performances are not so important for cyclists who need more strength endurance.
- (Overly) intensive stretching can increase or even trigger muscle soreness
Contrary to what is sometimes assumed, stretching can neither prevent nor alleviate sore muscles.
- Does not contribute (significantly) to regeneration
Studies showed that static stretching contributed the least to muscle regeneration compared to other measures such as running.
Stretching exercises for cyclists - exercises for travelling
Especially if the tour is long, you should do the same with your muscles. Particularly the areas that are under a lot of strain will appreciate a little stretching session.
Rear thigh
Place the heel of the slightly bent, raised leg on the down tube of the bicycle frame, for example, and stretch the entire back of the leg, especially the back thigh muscles.
Wade
Stand with the tip of your foot on a slight elevation, such as a bicycle pedal, and bend slightly forwards with your leg stretched out so that you feel a slight pull in your calf muscles.
Neck/upper back
Bend your head forwards, pull your shoulders back, straighten your back and grasp the hands of your outstretched arms. Now tilt your head downwards by pulling your chin towards your chest until you can feel the stretch in your neck.
Upper body and lower back
In an extended position, bend your upper body by about 90 degrees - or as far as you can manage. For stabilisation and to increase the pull, hold on to the handlebars of the bike, for example.
Stretching exercises for cyclists - exercises in the hotel
When you finally arrive, all the signs point to relaxation. The evening programme will be even more rounded if you also think about stretching - relaxation is particularly pleasant when doing exercises lying down.
Hip flexors
Place a towel under your knee (recommended at least for sensitive knees), sit on the floor in a wide lunge backwards and stretch your flexor muscles by moving your hips forwards.
Lateral gluteal muscle
Lie on your back, bend your legs and cross one leg over the other with your ankle. Push it slightly forwards at the thigh with your hand and feel the pull on the side of your bum.
Lower back and pelvis
Lie comfortably on the floor, bend your arms and legs. Then gently turn your bent knees out to the side from the hips and try to place them on the floor.
Chest and shoulders
Lie on your back and place a rolled-up towel or similar under your thoracic spine. Support yourself slightly from the floor with your arms open, consciously open your chest and stretch your front shoulder girdle.
Stretching exercises for cyclists - Interview with Melanie Paulacher
In physiotherapy practice, the benefits of stretching are beyond doubt. We enquired about where the focus lies in the treatment of cyclists.
MYBIKE: Mrs Paulacher, you also treat many cyclists in your practice. What are the typical problem areas here?
Melanie PaulacherI keep noticing that their hip flexors, calves, lateral gluteal muscles and thigh muscles are often shortened. Ligaments and fasciae, i.e. the connective tissue, can also be involved, for example the iliotibial tract, which runs laterally from the buttocks via the thigh to the knee. The back and neck are also often tense and overstretched rather than shortened.
MYBIKE: Sometimes you hear or read that stretching doesn't make much sense because many people do it incorrectly or inefficiently.
Melanie PaulacherOf course, it is best to be shown and learn the exercises under expert guidance before doing them yourself. It is also a good idea to seek advice on where your personal weak points lie. Overall, however, the benefits usually outweigh the risks in my opinion.
In the case of pain or prolonged discomfort, you should clarify whether there are serious orthopaedic problems behind it. If this is the case, there are no objections to stretching from my point of view; I even consider it an indispensable and useful part of balancing gymnastics, especially for cyclists. (Melanie Paulacher)
MYBIKE: Stretching can also often be quite painful - especially if you already have shortened muscles or tension. What is your advice here? Really stretch into the pain or is it better to stop when it clearly starts to pull?
Melanie PaulacherOf course, the pain shouldn't be too severe. But a kind of feel-good pain is perfectly fine. It signals that something is happening and where the current and optimum limit is for the respective stretching position. Many athletes find this pain quite pleasant and its gradual easing relaxing. However, you should listen to your body. Nerve pathways are often mobilised during stretching, which only has an effect later, for example the next day.
MYBIKE: Many people fail to do the exercises regularly ...
Melanie PaulacherThis typical problem in physiotherapy will never be completely eradicated. If I suspect that someone isn't doing the exercises anyway, I like to send them to a yoga class. Many of the exercises there are very good stretching exercises, you are motivated in the group and the instructions are given to you straight away.
