At Peaks Coaching Group we are asked all the time:
What’s the best stretches/exercises for me to do prior and post-ride?
Coach Rick Shultz discussed this with his daughter and we came up with a set of stretches that will help warm up the psoas (hip flexors), hamstrings, glutes, lower back, calves and quads.
But remember, when your muscles are cold, don’t over-do the stretching. Sometimes it’s better to do an active warm up like walking or jogging around the block first.
Here is a series of stretches that every cyclist should do before and after each ride.
Bridges
Single Leg Pull to Chest
Piriformis Stretch
Adductor Stretch
Hamstring Stretch
Lower Back Stretch
Lower Back Stretch
Lower Back & Latissimus Dorsi Stretch
Quadriceps & Hip Flexor and Oblique Stretch
Quadriceps & Tensor Fasciae Latae (TFL) Stretch
Gastocnemius/Soleus Stretch
Richard Schultz, MBA, DBA, is a Peaks Coaching Group Elite Coach, USA Cycling Level 2 Coach and is Certified in Power Based Training. He is a Certified Skills Instructor and Personal Trainer, as well as, a Beginner Racer Program (BRP) Instructor/Coach/Mentor.
For those that don’t know, it’s actually Amy Schultz, PT, DPT, CSCS
She has a doctorate in physical therapy and has the CSCS certificate as well.
#ProudPapa