Which stretching exercises are particularly important for cyclists?
June 6, 2023 | 20,00 EUR | answered by Norbert Sauer
Dear Doctor,
My name is Wolfgang Waldner and I am a passionate cyclist. In recent weeks, I have noticed increasing problems with tension in my back and legs. These occur especially after longer bike rides and affect my performance and comfort while riding.
I am concerned that these tensions could lead to injuries and jeopardize my entire cycling season. I have already tried to stretch regularly, but I am unsure if I am doing the right exercises. Therefore, I would like to learn from you which stretching exercises are particularly important for cyclists and how I can incorporate them into my training routine to improve my flexibility and mobility.
I have consulted various online sources, but due to the abundance of information, I am unsure which exercises are most effective for me. Therefore, it would be very helpful if you could provide me with specific recommendations tailored to the needs of cyclists.
Thank you in advance for your support and expertise. I look forward to hearing from you and adjusting my training sessions accordingly to alleviate my discomfort and enhance my performance.
Sincerely,
Wolfgang Waldner
Dear Mr. Waldner,
Thank you for your inquiry and your interest in sports medicine. I am pleased that you are actively engaging with your training and looking for ways to alleviate your discomfort and improve your performance. Tensions in the back and legs are a common problem for cyclists, especially after longer rides. It is important to prevent these discomforts and address them specifically to avoid injuries and not jeopardize your cycling season.
Stretching exercises are an important part of training to improve flexibility and mobility and prevent tension. For cyclists, stretching exercises for the lower back, leg muscles, and hips are particularly important. Here are some specific recommendations tailored to the needs of cyclists:
1. Cat-Cow Stretch: These exercises are good for stretching the entire spine and lower back. Get on all fours, arch your back upwards (cat stretch), and then downwards (cow stretch).
2. Leg muscles: Stretch your leg muscles with exercises like the hamstring stretch (stand, extend one leg backward and slightly bend the knee) and calf stretch (stand, extend one leg backward, keep heel on the ground).
3. Hip flexors: Stretch your hip flexors with exercises like knee-to-chest stretch (lie on your back, bring one knee towards your chest) and hip flexor stretch (take a long step forward, push hip forward).
It is important to incorporate these stretching exercises into your training routine regularly, both before and after cycling. Be sure to perform the exercises slowly and with control to avoid injuries. Additionally, you can also use a targeted foam roller to release tension and promote recovery.
I hope these recommendations help you alleviate your discomfort and improve your performance. If you have any further questions or would like individual advice, I am happy to assist.
Best regards,
Norbert Sauer
