Stretches For Cyclists To Increase Lower Limb Flexibility

At City Physiotherapy we like to focus on improving the flexibility of your hips, gluteal muscles, calves and hamstrings. This can help cyclists improve their overall cycling technique and speed. Here are a few simple stretches to add to your stretching routine.

1. Gluteal/Buttock stretch
   This stretch targets the gluteus medius, maximus, lower back, and hip flexors. Start by lying on your back with feet flat on the floor. Cross your right ankle over your left knee. With both hands, grab either the back of your left thigh or front of your left shin region. You should feel a stretch along the buttock area. To increase this stretch, push your right knee away from your body slightly. Do three repetitions per side holding for 30 seconds each.
2. Squatting
   This stretch position focuses on many muscle groups in the lower body including gluteal muscles, hamstrings, hip flexors, quadriceps, soleus and calves. Most people will find this stretch may be difficult to achieve, however it is worth persisting with. To start this stretch, find something that you can use to hold yourself for balance. Commence with feet shoulder width apart. Slowly squat down until your thighs are resting on your calves ( or as close to this as possible). Once you are in the squat position, look straight ahead to maintain a neutral spine. Repeat three times holding for 30 seconds.The benefits of improved squatting are: Flexibility in the hips and buttocks allows for greater range of hip flexion, thereby making it easier for you to get a hip angle that is closed while riding in a triathlon position. As your flexibility in these muscle groups increases so does the potential to increase your drop and reach from the saddle to your arm pads. Greater hip and buttock flexibility may also increase stability in the pelvis, which can minimise side to side rocking whilst peddling.
3. Standing Hamstring Stretch
   This stretch may look easy but can be difficult to perform correctly. To start, find an elevated surface that is at or slightly below waist height. Place one leg on the surface. From here, lean your upper body only toward the elevated surface that your leg is on. The key is to maintain a very flat back and to keep your hips square. Hinge forward and feel a the stretch along the back part of your thigh. Do three repetitions per side holding for 30 seconds.These are only a few of the stretches you can use to improve hip, gluteal muscles and hamstring flexibility. Perform these stretches when your muscles are warm- either after a training session or a walk. Stretching muscles cold or pre-workout can do more harm than good. Remember, frequency is vital to a improve in your stretching routine. Skipping even a week can cause you to lose any benefits that you might have gained.

   Happy Stretching from City Physiotherapy & Sports Injury Clinic.

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