Cycling Stretches and Flexibility Exercises: Page 3 of 4

Training & Health

09/23/2008| 0 comments
by Brad Walker

Cycling Stretches and Flexibility Exercises

Improve your performance and reduce the risk of future injuries.

the brain tissue can range from a mild concussion to complete separation of the spinal cord from the base of the brain stem. Landing on the head or being struck by another cyclist after having fallen cause many of the traumatic brain injuries in cycling. When the head hits the ground or is struck the brain moves within the skull causing bruising or more severe injury. Traumatic brain injury is a medical emergency and, therefore, requires immediate medical attention.

Preventative Strategies

Proper conditioning and safety measures should be an essential part of the injury prevention strategy used by all road cyclists.

  • Wearing a bicycle helmet while riding is extremely important to prevent head injuries.

  • Keeping the bike in top riding condition and maintaining it on a regular schedule will also help prevent accidents from occurring.

  • Learning proper cycling technique is important to prevent overuse injuries and those caused by improper form.

  • Proper cardiovascular conditioning will prevent fatigue and other overuse injuries.

  • Stronger muscles will be able to handle the stress of longer rides better than weaker ones.

  • Increasing flexibility in the muscles and joints will reduce the stress on these areas during training.

The top 3 cycling stretches

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective or important.

Stretching is essential to overall conditioning and should be an integral part of any training routine. Due to the long period of time spent in the same position on the bike, stretching is very important to cyclists, both pre- and post race or training. Stretching can be a powerful rehabilitation and recovery tool, as well.

Below are 3 of the most beneficial stretches for cycling. Obviously there are a lot more, but these are a great choice to start with. Please make special note of the instructions beside each stretch.

Kneeling Quad Stretch : Kneel on one foot and the knee of the other leg. If needed, hold on to something to keep your balance and then push your hips forward.

Single Heel-drop Achilles Stretch : Stand on a raised object or step and place the ball of one foot on the edge of the step. Bend your knee slightly and let your heel drop towards the ground.

Lying Knee Roll-over Stretch : While on your back, bend your knees and let them fall to one side. Keep your arms out to the sides and let your back and hips rotate with your knees.

The above 3 stretches are just a small sample of stretching exercises that will help you improve your cycling game and eliminate cycling injuries.

Good luck out there on the roads. 

About the author : Brad Walker is a leading stretching and sports injury consultant with nearly 20 years experience in the health and fitness industry. For more articles on stretching, flexibility and sports injury, subscribe to The Stretching & Sports Injury Report by visiting The Stretching Institute and consider ordering


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