Cycling Specific Stretches & Exercises

Transcription

1 Cycling Specific Stretches & Exercises Hamstring and Hip Mobility Hamstring Wall Stretch Lay on back with affected leg on wall and other leg through the doorway. The closer your hip is towards the wall, the greater the stretch. Hip Flexor Stretch With effected knee on pillow. Tighten glute and push hip forwards. Hip Flexor Stretch With Reach Stretch as above adding same side arm reaching over head. Make sure toes are pointed inward and don t let overhead and to the opposite side of the bent knee go past toes. Alternative Hip Flexor /SIJ Mobility On side of table- drop one leg down and flex hip with foot on floor. Opposite leg extended on table. Push up into hip/lumbar extension until stretch is felt in front of hip.

2 Pigeon On Table Bend knee and cross leg in front of you. Bring torso toward your foot while keeping back flat. Piriformis Stretch While Supine Bend knee & cross leg in front of you. Bend opposite knee and pull it up towards leg to be stretched by bringing hand in back of knee. Push down on knee for extra stretch. Supine Hip Stretch Hip Internal Rotation Mobility. Lie supine with hip and knees bent. Feet should be outside of hips with knees apart. Let knees fall in together. Move feet wider to increase stretch. Advanced Hip IR Stretch Start in kneeling position. Get into hurdle position. Try to keep pelvis level on floor, leaning forwards to increase stretch. Riders with very tight hips wont be able to achieve starting position.

3 Ankle Mobility Mobilizers on Step (Ankle Joint) With affected / stiff ankle forward on step push knee forward over foot to move ankle into dorsiflexion. Standard Calf Stretch If ankle joint is limited by calf tightness keep heel on floor and increase lean until stretch felt in calf.

4 Self-Massage Techniques Self Massage For Quads Lay on stomach with foam roller under quadriceps. Roll up and down the length of the quadriceps musculature. Do this for minutes. Self Massage For Piriformis With foam roller under glutes of side to be stretched, bend opposite knee and put foot on knee of leg to be stretched. Roll up and down. Do this for minutes. Self Massage For IT Band Laying on effected side with foam roller underneath IT band, roll up and down along the whole length of the band. Do this for minutes. Self Massage Of Hamstrings Sit with foam roller underneath hamstrings of both legs. Roll up and down the whole length of the musculature. Do this for minutes.

5 Hip and Glute Control Exercises Side Lying Clam Keep pelvis steady- Start with feet and knees together then rotate top knee off KEEP PELVIS STILL- don t rotate pelvis backwards Straight Leg Lifts Start in a side lying position. Keep shoulder hip and ankle aligned and raise upper leg. Keep alignment through lift or with heel slightly behind you. Kick Backs Start with top leg bent and kick back to finish up and slightly behind as in previous exercise. KEEP PELVIS STEADY (IMPORTANT)- don t let it fall back. Should feel work in back of hip/glute.

6 Bridging Start laying flat with feet firmly planted on the ground and knees bent. Use hands on the sides for stability. Gently raise and lower the pelvis until it forms a straight line from knees to chest. Bridging Progression Utilize the same bridging position as above and add in lifting a single leg as the bridge is completed. Point Kneeling- Bird Dogs Start in table top position- maintain neutral spine position hands directly under shoulders and knees under hips (use mirror if necessary). Point Kneeling Progression Arm Lifts Maintain good neutral spine position. Lift alternate arms. Complete: 3 x 6-8 repetitions.

7 Point Kneeling Progression Leg Lifts Maintain good neutral spine position. Lift alternate legs. Complete: 3 x 6-8 repetitions. Point Kneeling Progression Opposite Arm & Leg Lifts Maintain good neutral spine position. Lift alternate arm and leg simultaneously. Complete: 3 x 6-8 repetitions. Plank Position Maintain good neutral spine position. Use the elbows, forearms and toes to form the base of the position. Hold the position. Hold for minutes. Side Plank Position Maintain good neutral spine position. Hold the body on one elbow and forearm and use the foot to balance the lower body. Hold the position. Hold for minutes.

8 Side Plank Position Progression Hip Abduction Maintain good neutral spine position. Hold the body on one elbow and forearm and use the foot to balance the lower body. Raise the upper leg to a horizontal position. Complete 6-10 repetitions. Functional Exercises Single Leg Squat Using a mirror if needed for visual feedback. Weight transfer and then concentrate on good hip/knee/foot alignment. Flex through hip and knee to utilize gluts. Complete 6-10 repetitions. Ball Squat To progress the single leg squat- Repeat with Physioball behind the back against wall. Lower to 90 degrees at hip and knee. Complete 6-10 repetitions.

9 Single Leg Hold With Hip Flexion Extension Start with either holding the back of a chair or advance free standing. Small knee bend into flexion to assume a cycling position. Move opposite hip into flexion/extension- can progress by pushing laterally against ball on wall. Complete 3 x Rotations.