Stretching for cyclists
After a long car journey, most people do what cats do: they loll around and stretch out all their limbs until the tension subsides and the body feels soft and relaxed. Cyclists can make targeted use of this effect. Sport-specific stretching exercises improve typical areas of pain that often put the brakes on fun on long tours. For example, muscles in the shoulders and neck that are strained from holding the bike can be loosened up with simple exercises.
The aim of the exercises is to achieve long-term effects. Experts advise avoiding intensive stretching during and shortly after the tour in order to avoid micro-injuries to the newly stressed muscles. If you want to alleviate discomfort specifically and in the long term, you should rather integrate stretching into your daily routine as a separate sports unit.
The flexibility of our body determines how we avoid accidents
"Consistent stretching pays off for cyclists in two ways," promises Ulrike Daubermann, physiotherapist and former professional cyclist. After just the first three weeks, the body feels more flexible, more rested and fresher in everyday life. In addition, performance on the bike increases. The expert emphasises: "With the right stretching programme, cyclists can extend the distance they can ride without pain." Various effects of stretching contribute to this increase in performance:
Pain prevention
Regular stretching relieves tension, i.e. the strained muscles remain pain-free for longer in everyday life and on the bike. A nice side effect: a flexible neck allows a greater range of movement when looking backwards and gives cyclists a pleasant feeling of safety.
Increased performance
The performance of the muscles working for propulsion increases. In tests, regularly stretched muscles show better power development in a stretched position and at the same time a higher tensile tolerance. This ensures that cyclists can pedal longer distances without fatigue. However, this effect only occurs in the long term - one-off stretching is not yet noticeable on the next ride.
Protection against injuries
Flexible muscles are considered to be less susceptible to injuries such as pulled muscles or torn muscle fibres. Some scientists also believe that healing processes after such injuries are faster in flexible muscles.
Osteoarthritis brake
The combination of cycling and regular stretching is perfect protection against osteoarthritis in the hip joint. Pedalling "lubricates" the joints, while at the same time stretching the shortened leg and hip flexor muscles extends the range of movement of the hip and prevents a capsular pattern. In this way, cyclists prevent punctual abrasion of the cartilage, which in other cases drives osteoarthritis. The joint thus remains efficient and pain-free in the long term.
Stretching exercises - fixed training session!
While many cyclists include stretching exercises as a fixed unit in their training plan, recreational cyclists usually only work on improving their fitness and strengthening the muscles that ensure rapid performance gains. Nevertheless, the physiotherapist advises recreational riders in particular to stretch regularly. She is convinced: "The flexibility of our body determines the way we move and therefore also the way we avoid accidents."
The body's ability to stretch can be improved well into old age. For our stretching programme, we have selected exercises that can be performed by young and older cyclists alike. Caution should be exercised with muscle injuries, such as a pulled muscle. "In this case, please take a break from stretching the affected muscle until the symptoms subside," advises our expert.
"Stretching is the basis of all healthy strength training," emphasises Ulrike Daubermann. After all, the muscle needs flexibility to develop its full potential. For this reason, flexibility training is at the beginning of our three-part series. For noticeable effects, cyclists should set aside around half an hour once or twice a week for stretching. The time of day or the surroundings play a subordinate role.
Eliminate imbalances?
Stretching loosens the muscles and prevents tension. However, existing muscular imbalances cannot be eliminated by stretching alone, warn doctors and physiotherapists. This always requires simultaneous strengthening of the opposing muscles - ideally under the guidance of an experienced trainer or therapist!
Physio tip!
With the power of breath
- Calm breathing supports the stretch: continue to breathe normally during the stretch.
- Move gently and let your mind wander to the stretched muscle until you feel a clear tension there.
- If the tension in this position decreases after a while, you can increase the stretch further.
- Only stretch until you feel a slight pull in the muscle.
- Avoid rocking or jerky movements.
Stretching for cyclists
Our exercises loosen up the muscles that work hard when cycling. You can incorporate the programme into your day according to your well-being.
Stretching for cyclists - Lateral neck
The delicately developed neck muscles perform at their best on tour to keep the head in a hyperextended position. The forward-facing position of the arms also favours tension in the side of the neck and shoulders.
>> ExerciseYou are standing upright; your head is pulled up towards the ceiling and your shoulders are lowered. Now tilt your head to the left and turn your nose towards the floor at the end of the movement. Please stop the exercise if you feel dizzy!
>> EffectYou will feel the stretch in the muscles from the base of the ear to the shoulder.
>> ExecutionHold for 20 to 30 seconds and then release; three repetitions on each side.
Stretching for cyclists - chest & arm
The specific arm position and the grip on the handlebars favour shortening of the muscles of the chest and upper arms and cause tension on the shoulder joints. The advantage of stretching: well-stretched chest muscles give organs such as the lungs and heart more room to breathe.
>> ExerciseStand in a walking position parallel to a wall: place your left hand on the wall with your arm stretched backwards and your wrist bent backwards by 90 degrees. Consciously pull your left shoulder down and then gently turn your upper body away from the wall.
>> EffectYou will feel a stretch in your chest and arm. In addition to the muscles, this exercise stretches the median nerve and thus also serves as prevention for carpal tunnel syndrome.
>> ExecutionHold the stretch for 20 to 30 seconds and then release; three repetitions on each side.
Stretching for cyclists - back
The static holding work on the bike means an unusual strain on our back, which is designed for flexibility. This results in tension, which can be relieved through targeted stretching.
>> ExerciseStand with your legs slightly open and your toes pointing forwards. Let your hands move slowly along your thigh to your knee and from there along your shin to your feet.
>> EffectYou will feel the stretch in your lower and middle back. Caution: If you have acute back pain, e.g. a slipped disc, please do not do this exercise.
>> ExecutionHold for 20 to 30 seconds and then release; three repetitions.
Stretching for cyclists - front thigh
The front of the thigh and the hip flexors tend to shorten due to the movement sequence when cycling. This can have negative effects on the statics of the pelvis.
>> ExerciseStanding: Grasp your left foot with your left hand while tensing your abdominal muscles so that your pelvis does not tilt into a hollow back; pull your foot towards your buttocks, keeping your thighs parallel. Variation: If your muscles are not very flexible, you can place a towel or rope around your foot and use it to hold the stretch.
>> EffectYou will feel the stretch in the area of the hip and the front of the thigh.
>> ExecutionHold the stretch for 20 to 30 seconds and then release; four repetitions on each side.
Stretching for cyclists - calf
If you pedal hard, you give your calves a power workout - and provoke shortening. This in turn impairs the smooth interaction of the muscle groups in the leg.
>> ExerciseStand behind a chair and grasp its backrest; now take a large step backwards with your left leg; your body weight is on the front leg; both toes are pointing forwards, the back leg is stretched out. In this position, consciously press the heel of the back leg into the floor.
>> EffectYou will feel the stretch in your calf.
>> ExecutionHold the stretch for 20 to 30 seconds and then release; three repetitions on each side.
Stretching for cyclists - back thigh
The muscles on the back of the thighs have a significant influence on the mobility of the pelvis. They are often tense from pedalling. As a result, the pelvis is pulled backwards and the natural flexion of the spine becomes flat in the lumbar region.
>> ExerciseLying on your back, grasp the left leg with both hands, the right leg is stretched out on the floor; then pull the left leg as far as possible towards the upper body and slowly straighten the knee.
>> EffectYou will feel a stretch on the back of your thigh. If you experience groin pain, please reduce the hip flexion.
>> ExecutionHold the stretch for 20 to 30 seconds and then release; three repetitions on each side.
