Greetings to all LBC members…April is the start of Spring riding for most cyclists especially as the weather becomes more conducive to bicycle riding with warmer weather.
Stretching is crucial for bicycle riders to prevent injuries and improve flexibility thus safely operate a bicycle.
Focus on stretching your quadriceps, hamstrings, calves, lower back, and shoulders.
Incorporating dynamic stretches before a ride and static stretches after can help warm up muscles and prevent stiffness.
Pay attention to your body's signals and adjust your stretching routine accordingly.
For cyclists, a combination of dynamic and static stretching is beneficial. Dynamic stretching involves moving parts of your body through a range of motion, while static stretching involves holding a stretch for a set period of time. Here are some types of stretches that are particularly helpful for cyclists:
1. Quadriceps Stretch: Stand on one leg, grasp your ankle behind you, and gently pull your heel towards your buttocks.
2. Hamstring Stretch: Sit on the ground with one leg extended straight and the other bent. Reach towards your toes on the extended leg while keeping your back straight.
3. Calf Stretch: Stand facing a wall with one foot forward and the other back, both feet flat on the ground. Lean forward, keeping your back leg straight, until you feel a stretch in your calf.
4. Lower Back Stretch: Lie on your back and hug your knees to your chest, gently pulling them towards you. My favorite since back surgery.
5. Shoulder Stretch: Reach one arm across your body and use your other arm to gently press it towards you until you feel a stretch in your shoulder.
6. Hip Flexor Stretch: Kneel on one knee and lunge forward, keeping your back straight, until you feel a stretch in the front of your hip.
Incorporate these stretches into your pre-ride warm-up and post-ride cool-down routines to help prevent injuries and maintain flexibility.
*Remember to listen to your body and stretch to a point of mild discomfort…..not pain.
LOU BRUNO
LBC SAFETY DIRECTOR