Stretching exercises for road cyclists: How to stretch properly
Stretching important in autumn and winter
In the autumn and winter months, regular stretching is important for recovery and preparation for the coming season. Stretching during training and immediately before or after competitions also helps to loosen up the muscle chain. Especially for cyclists with back or neck pain: the 10 best back exercises for cyclists.
The following applies to all of the following stretching exercises: Hold the stretching position for about three times 30 seconds with a break of about the same length in between. Move to the end position of the exercise until you feel a slight stretching pain.
Stretching exercises: Exercise 1 - Back and arms
Stand upright with your legs about shoulder-width apart and your knees slightly bent. Take a rolled-up towel in your right hand. Bring your right arm behind your head and bend it until your right hand is between your shoulder blades. Now grasp the other end of the towel with your left hand behind your back from below. Pull your right arm with the towel down slightly. Use your left hand to "shimmy" a little higher up the towel. Continue until your hands are touching or as high as you can finally reach. Repeat the stretching exercise, this time reaching up with your left hand and down with your right.
Stretching exercises: Exercise 2 - Shoulders and trunk
Kneel on the floor, bend your upper body forwards and stretch your arms straight forwards to about shoulder width, making your entire torso as long as possible - but without falling into a hollow back. After a while, take hold again by feeling your way a little further into the stretch with your hands.
Stretching exercises: Exercise 3 - Front thigh
It is particularly important to stretch the strong thigh extensor with its many fibres. Stand up as straight as possible, your pelvic bones should be at the same height. Bend one leg and pull the foot, grasped above the ankle (not by the toes!), towards the buttocks until a clear stretching sensation sets in. Keep your thighs parallel and push your hips slightly forwards to avoid a hollow back. Supporting yourself helps to perform the exercise properly.
Stretching exercises: Exercise 4 - Back of the thigh
Lying on your back, grasp one leg at the back of the thigh and pull it towards your upper body. If necessary, bend the leg slightly at first and increasingly stretch it fully against the stretching resistance. Pull the tip of the foot slightly towards the shin. Depending on the degree of shortening of the muscles on the back, bend the other leg (as shown in the picture) or - better - stretch it out, consciously lengthening it to stabilise the pelvis.
Stretching exercises: Exercise 5 - Calf
Stand in a stepping position so that you can lower your back leg - preferably on a staircase. Now shift your weight onto your front leg and bend your front knee. Lower the heel of the back foot and keep the leg as straight as possible. The pelvis should remain straight, i.e. not tilt sideways or horizontally, and the toe of the back foot should point straight forwards. It is easier to keep your balance if you support yourself against a wall.
Exercise 6: Gluteal muscles
Starting position: Lie on the floor and bend your left leg. Now place your right foot on your left thigh, as shown in the picture. Stretch and grasp the back of your left leg with both hands and pull the crossed legs towards your sternum. Hold. Change sides.
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