Stretching exercises for cyclists: Stretching with Marcus Burghardt
Special stretching exercises for cyclists
Perform all stretching exercises once or twice and hold the stretching position for at least 30 seconds. Depending on the exercise, change sides or move on to the next exercise. If you don't want to do all the exercises, you should put together a stretching programme that targets different muscle groups and focuses on your own weaknesses. Cyclists often have shortened calf and thigh muscles as well as chest muscles. Who stretches regularly as a balance to cyclingimproved mobility and prevents injuries. The most important basic rules for stretching:
- Hold each exercise for at least 30 seconds
- Always stretch both sides
- Warm up briefly before stretching (e.g. on the roller trainer)
- Ensure that the exercises are performed correctly
Stretching exercise for calves, back of thighs, arms, shoulders
This is how it works: Get into a quadruped position. Your arms and legs are stretched out and your back is straight. Now place your left foot to the right of your right foot, your right leg remains straight and your heel is on the floor. Then switch sides.
Tip: Try to keep your back as straight as possible and your upper arms next to your ears.
Stretching exercise for hip flexors, front of thigh, abdominal and chest muscles
This is how it works: Lie on your stomach on the mat with your legs parallel and your feet stretched out. Now push your upper body up with your arms, keeping your hands under your shoulders. Keep your hips on the floor.
Tip: Can't manage to stretch your arms fully? No problem, start by practising with your arms slightly bent. If you also open your mouth and tilt your head back, you will intensify the stretch.
Stretching exercise for buttocks, hip flexors, lower back
This is how it works: In a seated position, bend your left leg as if you were sitting cross-legged while stretching your right leg straight back. Now lean your upper body forwards in a relaxed position, supporting yourself on your forearms. Then switch sides.
Tip: If this is too easy for you, you can stretch your left leg forwards.
1. stretching exercise for the back of the legs
This is how it works: Kneel on the mat with your right leg and stretch your left leg straight out in front of you. Leave your foot loose and bend your upper body forwards in its direction until you can clasp your toes with your left hand. Make sure you keep your knee straight the whole time. Then switch sides.
Tip: Support yourself on the mat with one hand next to your knee.
2. stretching exercise for the back of the leg
This is how it works: lying on your back, raise your right leg as far as you can. You can help by gripping the thigh with your hands, but the knee joint should remain straight. The left leg should also remain straight and the lumbar spine should be pressed to the floor. Keep your shoulders on the floor and do not lift your upper body. Then switch sides.
Tip: You also stretch the leg nerves by alternately tightening and loosening the toes of the raised leg.
Stretching exercise for the hips, inside of the leg
This is how it works: Kneel as wide as you can on the mat and lean your upper body forwards, supporting yourself on your forearms. Make sure your back is straight and your elbows are in front of your shoulders.
Tip: The further you push your buttocks backwards, the more intense the stretch becomes.
Stretching exercise for the lateral core muscles
This is how it works: Stand with your feet hip-width apart and raise your right arm bent over your head. Bend it to the left. Then switch sides.
Tip: Increase the stretch by pulling your outstretched left arm towards your knee.
