After another weekend with no riding, I sit here on this Monday morning and think about summer. There is so much ice here in SE WI, I can barely walk through the pasture without slipping on ice. SO, my thoughts turn to what I can do now to prepare for next ride season.
If you are like me, then you rarely stretch. Especially not before or after a ride. So I'm going to talk about a few easy stretches that will help to improve your riding.
Hamstrings: these are the muscles that run down the back of your legs. (Picture from: www.davidrobertsphysio.co.uk)
For riders, the most important job these muscles do is to extend the hip and to flex the knee. This means that they help to straighten the hip joint, and to bend the knee joint. This is pretty important while posting and using a jump seat!
To stretch these muscles, the most common method is to sit on the ground with your legs stretched out in front of you. Fold one leg in and stretch the other leg out in front of you. Then lean your upper body forward and slowly try to touch your toes with your fingertips. (Picture from: http://www.bicyclekingdom.com/healthy/Cycling_Stretches.htm)
Hold this pose for 3-4 seconds, then switch legs and repeat for 3-4 repetitions.
Another great stretch is to lay on your back, and pull one leg up at a time. Keep the knee as straight as possible, and bring the leg up past 90 degrees slowly. Again hold for 3-4 seconds, then switch legs and repeat for 3-4 repetitions.
Now before you stretch, or exercise, please remember that these recommendations assume that you are healthy with an average fitness base. If you have past low back, knee, hip or other leg injuries, please consult with a doctor before you begin any stretching regime.
More stretches to come, please let me know if there are any specific stretches that you are interested in!!
If you are like me, then you rarely stretch. Especially not before or after a ride. So I'm going to talk about a few easy stretches that will help to improve your riding.
Hamstrings: these are the muscles that run down the back of your legs. (Picture from: www.davidrobertsphysio.co.uk)
For riders, the most important job these muscles do is to extend the hip and to flex the knee. This means that they help to straighten the hip joint, and to bend the knee joint. This is pretty important while posting and using a jump seat!
To stretch these muscles, the most common method is to sit on the ground with your legs stretched out in front of you. Fold one leg in and stretch the other leg out in front of you. Then lean your upper body forward and slowly try to touch your toes with your fingertips. (Picture from: http://www.bicyclekingdom.com/healthy/Cycling_Stretches.htm)
Another great stretch is to lay on your back, and pull one leg up at a time. Keep the knee as straight as possible, and bring the leg up past 90 degrees slowly. Again hold for 3-4 seconds, then switch legs and repeat for 3-4 repetitions.
Now before you stretch, or exercise, please remember that these recommendations assume that you are healthy with an average fitness base. If you have past low back, knee, hip or other leg injuries, please consult with a doctor before you begin any stretching regime.
More stretches to come, please let me know if there are any specific stretches that you are interested in!!
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