Hi and welcome to this week’s stretch of the week. This we we’ll be focusing on cycling and if are looking to improve in cycling or just give it a go without injuring yourself there are a few stretches that can start you on your way. Cycling is a good balance of strength, speed and endurance and the main muscle we will be looking at today are through the legs, starting from the hips down to the calves. The quadriceps have been previously discussed in stretch-of-the-week #79, however a muscle important in cycling but often forgotten in the tibialis anterior. It assists in dorsiflexion of the foot and balance when walking or running. The dorsiflexion of the foot should be approximately 20 degrees and if your range of motion is limited stretching maybe beneficial.

The leaning heel back calf stretch focuses on the Tibialis posterior and a gastrocnemius. Make sure your arms are about shoulder width apart and that you heel remains on the ground. It is also important to make sure that your toes are both facing forwards to gain the most out of the stretch.

This stretch will focus on the hamstrings as well as some muscles through the back which are important for balance on a bike. It is important to make sure the leg being stretched is straight and completely on the ground and that you reach forward with both hands, not just one.

To do this stretch stay on the ground and put the sole of your feet together and bring them as close to your groin as comfortable. Maintain a straight back throughout this stretch for optimal stretching and do not bounce your legs downwards.

The final stretch we recommend for cyclists is the Tibialis anterior. The stretcher lies supine and points their toes using their calf muscle; this lengthens the tibialis anterior to its end of range. Cup the right heel with your left hand and hold the top of the foot and the stretcher should slowly attempt to pull their foot back towards their knee. The isometric pull through the tibialis anterior is followed by relaxation and deep breathing. On an exhale the stretcher should contract their calf muscle and increase their plantarflexion (deepening the tibialis stretch).

Obviously we could not include every stretch required for this sport instead this blog will aimed to cover the main stretches used and maybe a few you may not have thought of previously. Please remember to follow the safe stretching tips we have given you in the previous blog as well as the individual safety tips for static and PNF stretching.