Latest Stretches

[megale3]

I like to change up my stretches in class. Sometimes I swear I could stop cueing and my peeps will just keep going with the usual stretches without any more direction. Piriformis stretches seem to be the ones that I have trouble getting something new in. but I am doing my best to change it up to make the stretching time more fun and challenging without going into a full blown yoga class. What’s the latest stretches your doing? Here is this quarters stretches for me after the ride.

Upper body
1) Ceiling reaches - moving fingers rotating wrists
2) Arms behind the back front of the neck and chest stretch by looking up
3) Hang head each side allowing weight of head to stretch neck muscles
4) Triceps stretch lifting arm in sagital plane hand behind shoulder.

Lower body

1) Calves stretches on bar at rear of bike for gastrocs and solius
2) leg across top tube for hamstring stretch- bend knee of standing leg for a static stretch -point toe up and back for open chain stretch (knee bent of leg being stretched)
3) Quad stretch lifting foot with ankle in hand
4) Glute and Piriformis stretch with ankle over opposite thy sitting back support weight by holding onto bike.
5) Lower back release by forward folding and cue for hands on the thighs for comfort and stability.
6) Roll up three times taking a deep breath in each time for a cat/ cow yoga move finished.
Whats up lately what would you add to this to make a better rounded stretch routine that flows from one to the other?
Meg

[yvonne]

without a doubt, one of the most important stretches for me is for the ileopsoas. The psoas connects the back with the front of the hip. As cyclists ~ indoor and out ~ and people who work at a desk and computer all day, it's very easy for those muscles to become tight and shortened over time. the long term affect, is that it can cause an anterior tilt of the pelvis (think of a bowl tipping forward,) which eventually wreaks havoc on the lower back and exaggerates the lordotic curve.

The most effective way to stretch that whole pelvic girdle area is to do a variation on the classic runner's stretch. modifying by keeping the body upright, and slightly forcing the hip on the supporting leg forward. To make it even more effective, you can use an active-isolated stretch technique of contracting the opposing muscle in this case the glute, to allow the psoas to relax and stretch more effectively. so squeeze the glute on the stretching leg, and you'll notice a slight forward motion making the stretch even more effective.

http://www.spinalinjuryfoundation.org/101_new/images/PsoasStretch.jpg

you can also do this standing, i think it's what you're referring to as your quad sretch. But, you can also really focus the stretch on the pelvic area by keeping the body upright (knees together,) and using that same force to keep the hips in line with one another. it can be a quick way to get in a stretch for that area ... and sometimes a few seconds is all youre going to get out of them!

... wow, probably more than you ever wanted to know about the psoas muscles, lol!

y.

[megale3]

Sweet stretch Yvonne and great graphics too. I like this one and will use. Any thing for the IT band?
M

[yvonne]

great graphics too. M

gosh, am i the world's biggest geek, or what? :oops:

It's hard to find an effective IT band stretch given the amount of space you've got in between bikes or on the floor. if you do have some room, here's a good one

http://www.rice.edu/~jenky/images/ITband1.GIF

i'm doing a lot of these in rehabbing my hammy ... this hurts, but hopefully it means t's working!

[Todd S]

I swear I know that guy from somewhere...

[jsejt]

I swear I know that guy from somewhere...

Is it AC? I mean the bald head and everything........never mind. :lol:

[megale3]

I swear I know that guy from somewhere...

LOL May be Telly Savalos

http://www.tellysavalas.com/images/photo/telly_18a.jpg

Or Howie Mandel

[yvonne]

I swear I know that guy from somewhere...

"artistic" photos always catch up with you sooner or later ;)

[lizardbiker]

I swear I know that guy from somewhere...

LOL May be Telly Savalos

http://www.tellysavalas.com/images/photo/telly_18a.jpg

Or Howie Mandel

Maybe it's that dancing baby all grown up! Haven't seen him on the internet for quite awhile, and I'm not sure how fast computer generated people age...

[monical1]

I swear I know that guy from somewhere...

LOL May be Telly Savalos

http://www.tellysavalas.com/images/photo/telly_18a.jpg

Or Howie Mandel

Maybe it's that dancing baby all grown up! Haven't seen him on the internet for quite awhile, and I'm not sure how fast computer generated people age...


Hysterical!

[sandy]

I just knew when I saw that stretching guy that IT was going to get more feedback than the actual post. I think I'm getting a feel for you guys, am I not? Which makes for very entertaining reading. :lol:

[like2bike]

Sandy you are definitely getting a feel for the group here (which you are a part of!)

Crazy, lovable, fun and very, very smart folks here. Enjoy yourself and don't hold anything back--that's what it's all about.

[Raindrop]

A stretch I have them do while we're cooling down is to slowly turn and look over one shoulder and then the other, to relax the neck and get some cervical rotation, Then I tell them to turn and look under the left armpit and slowly move their chin across their chest until they're looking under the right armpit. They'll feel the stretch move across their upper traps which tend to be over-active during rides (and life...for that matter).

[wh8sox]

great graphics too. M

gosh, am i the world's biggest geek, or what? :oops:

It's hard to find an effective IT band stretch given the amount of space you've got in between bikes or on the floor. if you do have some room, here's a good one

http://www.rice.edu/~jenky/images/ITband1.GIF

i'm doing a lot of these in rehabbing my hammy ... this hurts, but hopefully it means t's working!

Can we get the female version of the graphics please?

[Moonsavvy]

I swear I know that guy from somewhere...

"artistic" photos always catch up with you sooner or later ;)
LMAO!!

ahem, yes they do...

For some reason the job board in college always needed "those" kind of models!

no I didn't do it, but I had a few friends who did.