Revolutions in Fitness

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Stretching Tips

“Muscle fibers are more effective when it's relaxed...Stretch these EACH time you get ready to mount your bike.”
– A message from Alisa Curry, Sports Med Tent Director for the past CAR rides.

She makes a note that the hamstrings are most often injured and overlooked muscles!
• A more flexible body is a more efficient one. Which means you can ride longer
expending less energy!
• Tight muscles lead to greater fatigue and to injury.
• Pedaling muscles and joints lose elasticity and get stiff when they are either;
1) Not going through a full range of motion (as in the case of the hip, knee
and ankles).
2) Are stuck in a static forward bent position (as in the case of the neck, back,
and arms).

So what should you do to prevent problems?
1) Speak this out loud: "I believe that stretching will help me feel better and prevent injury"
2) Commit to stretching 3-5 minutes before a ride, start your ride slowly with a warm up, and spend 15-30 minutes after a ride. On long rides it is beneficial during stops to take 1-2 minutes to loosen up.
3) Get instructed in proper form for stretches for the below listed regions.

- Hamstring stretch: Back of the thigh muscle: keep the back straight as a board! Do standing and when possible lying
- Quadriceps with Hip Flexor stretches: Front of the thigh and hip
- Illiotibial Band (IT Band) stretch: Side of the Thigh
- Piriformis: deep muscle of the glutes
- Gastrocnemius and Soleus: Calf muscles
- Lower back: Arching Backwards! You do enough bending forward on the bike.
- Groin (adductor) stretch
- Trapezius (upper neck)
- Forearm top and bottom

ð How many and how long: Research has shown that a 30-45 second stretch works best. Time yourself the first few times. 30 seconds is an eternity until you get used to it.
ð Stretch each side 1-2 times.
ð How hard: Most people try to take their stretches to a point of pain. You should however feel only slight discomfort or pull ONLY in the muscle that you are attempting to stretch. Pain in the muscle or especially in other areas will NOT help you. You could be risking injury to another part of your body.

No picture adequately substitutes for proper instruction with adjustment as appropriate for each individual person. However, Alter’s Sport Stretch book does a nice job of illustrating these stretches and more. You may also find illustrated instructions of some of the above listed stretches online at www.RevolutionsInFitness.com. It also needs to be noted that some people 1) might have pre-existing conditions or 2) might have certain tightness, which require modification of these exercises.










Quicksearch: Stretching Tips “Muscle fibers are more effective when it's relaxed...Stretch these EACH time you get ready to mount your bike.” – A message from Alisa Curry, Sports Med Tent Director for the past CAR rides. She makes a note that the hamstrings are most often injured and overlooked muscles! • A more flexible body is a more efficient one. Which means you can ride longer expending less energy! • Tight muscles lead to greater fatigue and to injury. • Pedaling muscles and joints lose elasticity and get stiff when they are either; 1) Not going through a full range of motion (as in the case of the hip, knee and ankles). 2) Are stuck in a static forward bent position (as in the case of the neck, back, and arms). So what should you do to prevent problems? 1) Speak this out loud: "I believe that stretching will help me feel better and prevent injury" 2) Commit to stretching 3-5 minutes before a ride, start your ride slowly with a warm up, and spend 15-30 minutes after a ride. On long rides it is beneficial during stops to take 1-2 minutes to loosen up. 3) Get instructed in proper form for stretches for the below listed regions. - Hamstring stretch: Back of the thigh muscle: keep the back straight as a board! Do standing and when possible lying - Quadriceps with Hip Flexor stretches: Front of the thigh and hip - Illiotibial Band (IT Band) stretch: Side of the Thigh - Piriformis: deep muscle of the glutes - Gastrocnemius and Soleus: Calf muscles - Lower back: Arching Backwards! You do enough bending forward on the bike. - Groin (adductor) stretch - Trapezius (upper neck) - Forearm top and bottom ð How many and how long: Research has shown that a 30-45 second stretch works best. Time yourself the first few times. 30 seconds is an eternity until you get used to it. ð Stretch each side 1-2 times. ð How hard: Most people try to take their stretches to a point of pain. You should however feel only slight discomfort or pull ONLY in the muscle that you are attempting to stretch. Pain in the muscle or especially in other areas will NOT help you. You could be risking injury to another part of your body. No picture adequately substitutes for proper instruction with adjustment as appropriate for each individual person. However, Alter’s Sport Stretch book does a nice job of illustrating these stretches and more. You may also find illustrated instructions of some of the above listed stretches online at www.RevolutionsInFitness.com. It also needs to be noted that some people 1) might have pre-existing conditions or 2) might have certain tightness, which require modification of these exercises.