Cycling Stretches

We'll keep these simple static stretches. Hold each stretch for at least 15 seconds, 2-4 times. Be able to breath normally while stretching--no straining. Do these after a workout or ride.

Exercise  
Supine Quadricep Stretch
1. Sit on the floor in a hurdlers position.
2. Lean back and support your upper body with your hands until a comfortable stretch is felt in your quadricep.
3. Hold for the prescribed time and then repeat with the other leg.

Trainer's comments:
 
 
Letter T Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight.


Trainer's comments:
 
 
Low Back (cobra)
Lie on your stomach in a pushup position.
Pushup with your hands while keeping your hips flat on the floor.
Your back should be in a hyperextended position.
Hold for the prescribed number of seconds and repeat.

Trainer's comments:
 
 
Double Leg Knee to Chest Stretch
1. Lie on back and place hands behind knees.
2. Pull both knees in to chest until a comfortable stretch is felt in lowervback.
3. Hold for 20-30 15 seconds. Repeat as prescribed.
4. Remember to keep head relaxed on floor.



Trainer's comments:
 
 
Seated Toe Touch
1. Sit with your upper body upright and your legs straight out in front of you.
2. Lean forward from the waist and grab your feet.
3. Hold for prescribed time and then repeat.


Trainer's comments:
 
 
Double Leg Straddle
1. Sit with the upper body upright and your legs spread as far apart as possible.
2. Lean forward and reach out to grab your feet.
3. Hold for prescribed time and then repeat.

Trainer's comments:
 
 
Single Leg Straddle
1. Sit with the upper body upright and your legs spread as far apart as possible.
2. Lean to the side towards one leg and reach out to grab your foot.
3. Hold for prescribed time and then repeat to the other side.

Trainer's comments:
 
 
Prone Calf Stretch
1. Start by placing both feet flat on the ground. Lean forward and place your hands on the ground in a semi pushup position.
2. Walk your hands in toward your feet until a stretch is felt in your calves.
3. Hold for the prescribed time and then repeat.

Trainer's comments:
 
 
Kneeling Hip Flexor Stretch
1. Start by getting on one knee.
2. Slowly shift your hips forward until a comfortable stretch is felt on the front of your hip.
3. Hold this position for the recommended time and then return to the starting position. Repeat for desired repetitions.

Trainer's comments:
 
 
Hips (seated)
Sit on a bench with right leg across the opposite knee. ]
Push down on the right knee and lean forward at the hips until a stretch is felt in your hip. Hold for the prescribed number of seconds and then repeat with the other leg.


Trainer's comments:
 
 
Forearms (kneeling 2)
Starting Position: Start on your hands and knees with your fingers pointed back towards your knees.
Lean backwards with your hips and shoulders.
You should feel a stretch on the outside of your forearm.


Trainer's comments:
 
 
Tricep Stretch
1. Stand or sit in upright position
2. Place hand of arm to be stretched at base of neck.
3. Grasp elbow with opposite hand and pull until a stretch is felt in tricep (in back of arm)
4. Hold for 20-30 seconds. Repeat as prescribed.

Trainer's comments:
 
 
Bent Over Bench Stretch
1. Starting Position: Kneel about 2 feet from a bench.
2. Overlap arms across the top of the bench.
3. Lean forward so that your head drops between your knees and the bench.
4. Keeping your back straight gradually drop your head and shoulders toward the floor until a comfortable stretch is felt.

Trainer's comments: