How to stretch properly?

June 23, 2022

Taking care of yourself and your body, riding with the wind in your hair, losing weight, or simply enjoying pedaling with all your might. These are all diverse reasons that motivate you to get on your bike, but once your ride is over, have you thought about stretching? We often forget that a sports activity doesn't end when it's finished, but rather after our stretching session. A sometimes frightening concept: how to stretch without hurting yourself? When to stretch? How? Neoca has decided to tackle the subject so you can finally enjoy your bike without injury!

Why stretch?

Stretching helps to:

Relieve muscle pain, particularly related to daily life tension or poor posture that causes muscle stiffness. Thus, stretching will help to release muscle tension, reduce fatigue, and decrease the risk of injuries.
Prevent injuries. Indeed, stretching will increase muscle compliance (💡 that is, the ability of muscles to deform) and therefore better absorb the tensions and constraints related to our sports practice.
Improve your athletic performance. Stretching helps to gain flexibility, meaning to improve the range of motion, performing movements with more strength, speed, and lightness. And thus to improve posture and, for example, your stride when running.

What do stretches consist of?

There are actually two types of stretches : static and dynamic. Static stretches involve holding a stretching position without moving. They can be passive: without contraction of the associated muscle, or active: with contraction of the associated muscle. They help to gain flexibility. Dynamic stretches, on the other hand, are performed in motion and are more associated with warming up.

A body is connected to bones by tendons (one proximal, one distal) which are its insertion points; by moving these insertion points apart, the muscle is stretched. This stretch has three consequences:

Desensitizing muscle receptors that are directly linked to pain, which "hides" muscle pain.
Decreasing blood circulation in the muscles, which leads to a decrease in oxygen supply to the muscles, oxygen necessary for their proper functioning.
Increasing muscle elasticity, which allows for greater flexibility and thus improves the fluidity and harmony of our movements.

However, masking muscle pain and reducing oxygen supply to the muscles can be dangerous, which is why you shouldn't stretch at just any time or in any way, at the risk of causing muscle lesions.

Which muscles are used when cycling?

Cycling is one of the most complete sports, so you will use many muscles during your practice: legs (calves, shins, hamstrings, quadriceps, gluteal muscle), arms (biceps, triceps), shoulders (deltoids), the abdominal belt, and the back. Human body

How to stretch properly?

Firstly, it's important to stretch at the right time. That is, definitely not after intense effort. It is highly inadvisable to perform stretches after intense effort because this would promote the appearance of muscle lesions. Indeed, when muscles are warm, their range of motion increases much more, which can be dangerous. It is therefore preferable to perform stretching sessions at a distance from an intense sports session.

However, practicing daily stretches is highly recommended, whether in the morning to unlock muscles upon waking, or in the evening to relax muscles; the key is always to perform these sessions calmly and progressively.

📢Remember that the rule of stretching is no pain!

What stretches after cycling?

Cycling is a very complete sport that engages many muscles, so it is important not to neglect any stretch to ensure that each muscle used is maintained.

Exercise 1: Quadriceps stretch

Standing, hand leaning against a wall (for balance), back straight, grasp your ankle then bring your heel towards your glute. For more effectiveness, tuck your glutes in and tilt your knee backward without leaning forward. Hold the position for about thirty seconds then switch legs.

Exercise 2: Hamstring stretch

Standing, facing a chair or support to elevate your leg, lean on your heel then bend your torso forward, with your leg straight. Don't hesitate to reach for your toes with your hands if the stretch isn't significant enough. Remember to exhale during the stretch. Perform this exercise for 30 to 40 seconds for each leg.

Exercise 3: Glute stretch

Lying on your back, cross one leg over the other, knee resting on the ankle, then grasp the latter at the thigh or knee and bring it towards you. Hold for about thirty seconds then switch sides.

Exercise 4: Glute stretch

Lying on your back, cross one leg over the other, knee resting on the ankle, then grasp the latter at the thigh or knee and bring it towards you. Hold for about thirty seconds then switch sides.

Exercise 3: Adductor stretch

Standing, legs spread about twice shoulder-width apart, bend to one side while keeping the other leg straight, resting on the inside of the foot, then orient your torso towards the straight leg. Hold the position for about twenty seconds then switch legs.

Exercise 5: Calf stretch

Facing a wall, extend one leg backward (+/- 1m) then tuck your pelvis in while keeping your foot flat, heel still in contact with the ground. Exhale while stretching. Perform this exercise for about thirty seconds on each side.

Exercise 6: Back stretch

Lying on your back, arms alongside your body, bring your legs behind your head, lowering them gently as low as possible. Hold this position for about ten seconds then unroll. Repeat this movement 3 or 4 times.

From now on, stretching will hold no secrets for you, and you will be able to enjoy all its benefits . If you're more of a cycle commuter, daily stretches will be most suitable, and for athletes, stretches performed away from intense efforts. Always keeping in mind that a stretching session should be done with pleasure, without forcing, and without pain! All that's left is to pedal 🚲