Often, I hear cyclists often say, “I need to stretch more.” As a Pilates instructor, my mind thinks, Probably, but when and how you stretch is a key factor.
The Cycling Position
Cyclists sit and move in the Sagittal plane for hours. The head is often pitched forward, flexing the neck and the spine is in flexion, so the shoulders are often elevated. The shoes aren’t a picnic either, keeping the feet locked so the ankles and calves are tight because most likely, the foot is in a slight plantar flexion as well.
The stretches I have chosen to share are antagonists to cycling. Static stretching should be done when the muscles are warm so best after a ride or warming up the body with squats, jogging in place for a few minutes or the like. Hold the stretches for ten seconds and take at least one breath in each position.
Full Body Stretch
We do not do this enough! This stretch can also be done lying down. Ground the feet and reach up with the arms. Elongate the body in both directions and take a breath.
Side Reach
Reach over as far as you can. This will stretch the lateral hip and lumbar as well as the shoulder girdle. Same as above. Elongate and take a breath. You can admit, that it feels good!
Open Leg Squat
This stretch opens and releases the hip joints, stretches the adductors, knees and ankles. Press the thighs out a bit, release the heels back and sit in the position. If you cannot get all the way down, counter your upper body by holding your forearms against inner thighs.
Sphynx with Bent Knees
Start with straight legs, press into the forearms while sending the breastbone up and forward. *Keep the lowest rib on the floor to avoid shortening the low back. Pull the abdomen in and stretch the legs away. Bend the knees to add the quads! Keep the work as above. Bend and straighten a few times.
Hamstring & Calf
I prefer this position for this stretch and I like to keep the opposing leg bent. It keeps the pelvis anchored into the mat, therefore, allowing the leg to be fully rooted into the hip joint. This may give a stretch to the surrounding pelvic muscles as well. (Bonus 😉 Reach strongly through the heel and pull all the toes back toward the knee. I recommend stretching with a strap, Yoga belt or other taught item, rather than with something that gives like a latex band. (If without apparatus)
The Runner’s Lunge
Most people think hip flexor when doing this stretch but it is so much more. The medial Quad crosses the hip joint as well, so after sitting for a prolonged period of time, this stretch is key! You may also experience a stretch to the hamstrings, glutes and back. Keep the front foot forward of the knee, the abdominals in and lift the chest a bit.
Happy Stretching!!
Gail Giovanniello Bodin
Gail Giovanniello Bodin has been teaching fitness and Pilates in NYC for over thirty years. She is the founder of Mind Your Body, an Upper East Side Pilates studio where she teaches over fifteen clients weekly, offers group classes, and employs and trains twenty aspiring instructors. Mostly this is why she is a Cycling Weekend Warrior.
