Lower Back Stretches For Before And After Your Ride (Part III)

The Bike Coach’s final installment in “Stretches for Before and After the Ride”. These two gentle lower back stretches will help to warm the body before a ride, or stretch out the muscles after.
Rick Schultz with Amy Schultz, PT, DPT, CSCS

Along with the help of my daughter who is a physical therapist, I’ve comprised a series that features a list of stretches that I run my clients through during a fit or coaching session. These stretches are designed to help warm up the psoas (hip flexors), hamstrings, glutes, lower back, calves, and quads. Any perceived Leg Length Discrepancy (LLD) and other functional tightness usually disappears with pre-ride stretching.

Just remember not to overstretch when you’re cold. Sometimes it’s better to do an active warm up like walking or jogging around the block in that case. Do a couple rounds of these stretches with some deep breaths for better flexibility and movement.

Stretch 1 – Lower Back Stretch

Stretch 1 – Start/Cow Pose

Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.

Stretch 1 – Finish/Cat Pose

As you exhale, draw your belly to your spine and round your back toward the ceiling. Release the crown of your head toward the floor, but don’t force your chin to your chest. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.

Stretch 2 – Lower Back and Latissimus Dorsi Stretch

Stretch 2 – Lower Back & Latissimus Dorsi Stretch

Separate knees about hip width apart and lower your buttocks towards your heels, feeling the tailbone lengthen away from the back of your pelvis. As your torso folds over your thighs, lengthen the back of your neck before your forehead comes to rests on the floor. Leave your arms forward, about shoulder width apart. Sink forward, focus on your breath and hold for 30-seconds.

Coach Rick Schultz specializes in coaching cyclists so that they can achieve their best. He is a certified bike fitter and author of Bike Fit 101: Your Toolset for a Great Bike Fit. Send your questions to [email protected] or ask on twitter @BICYCLISTxyz #askthecoach

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