Amy Schultz, PT, DPT, CSCSWe put together a series of stretches that will help warm up the body including the psoas (hip flexors), hamstrings, glutes, lower back, calves and quads. Riders should do these before and after a ride or race to improve flexibility, recovery and performance.
Adductor Stretch
Option 1
Bend your knees so that your feet are resting flat on the mat. Lift one leg and cross it over the other. Press into your quad, stretching your adductor muscle. Hold the position and then switch legs.
Option 2
Bend one leg and cross over the other as you did in Option 1 except with your bottom leg extended flat on the ground. Hold the position and then switch legs.
Hamstring Stretch
Start
Lie flat on your back and stretch your legs out straight. Interlock your fingers behind your right knee and bend and lift your knee towards your chest.
Finish
Keeping your fingers clasped around your leg, gently extend the hamstring of the bent leg towards the sky to stretch the muscle. Hold the position and then switch legs.
Lower Back Stretch
Start
Lying on your back with bent knees and feet flat on the ground, gently roll both bent knees over to one side and extend your arms in front of you with palms touching.
Finish
Extend your top arm out into a ’T’ position with palms up, while keeping your shoulders on the ground. Hold the position and then switch sides.
Rick Schultz
The BAT Radar
Victor Prestinary
Wilnelia Recart
John Woodson
