15-minute super stretch A quarter of an hour is plenty of time to invest in looking after your body We all know regular cycling can lead to tightness, so why not use this time to get in a good stretch to help alleviate existing stiffness and safeguard against future problems? Sports physio Tim Deykin has worked with Olympic athletes and is also a keen sportive rider himself. As you’ll read here, Tim suggests we should be holding our stretches for minutes rather than seconds to produce a lasting lengthening of any particular muscle. 1Indian knotFocusing on the buttocks and also the sciatic nerve, this targets an area often related to tightness in the hamstrings. Sit on the floor with one leg bent in front of you so the heel rests near the opposite buttock.Cross the other leg over, maintain a strong core and elongate through your spine. Aim to distribute your weight evenly through both buttocks, but don’t be surprised if one side is elevated. As you ease into the stretch, you’ll even out. (Hold for two minutes on each side.) 2Door frame hamstringLying on your back, place one leg upright on a door frame and the other leg on the ground through the door. Move towards the door frame so the buttock on the side of the elevated leg is firmly against it and the leg is at 90 degrees to the floor. Push your leg tight into the frame to develop the stretch during the two minutes. (Hold for two minutes on each side.) 3Lay backA real killer, but probably also the best quad stretch there is. It’ll also get into your hips, flexors, ITBs (iliotibial bands) and – if you do the full version – it’s a great core conditioner too. Kneel down and, bracing your stomach muscles, lean back. Squeeze your knees together and engage your glutes to raise your hips. If you find this too much to begin with, use a chair or Swiss ball to support your shoulders. (Hold for two minutes.) 4Hamstring/PsoasWith this stretch, as you target the hamstrings on one leg, the hip flexors on the other are stretching. The tightness of one muscle group provides a counter strain to the other. Also, you’re having to recruit all of your core muscles to maintain balance and good posture. Begin by kneeling and then straighten one leg out in front of you. Ease into the stretch by sliding the heel of the straight leg away from you. Don’t open out your hips but twist towards the extended leg to prevent this. (Hold for two minutes each side.) 5Ball crabThis stretch is great for countering the hunched over/ rounded back posture that riders tend to adopt when cycling. Using a Swiss ball, arch over it completely, so that your hands and feet come into contact with the ground. Once you’ve found a stable position, push your pelvis towards the ceiling and intensify the movement by distributing more of your weight on your hands and feet. (Hold for one minute.)
Posted on: Mon, 27 Jan 2014 05:00:18 +0000
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