@le.col: 👇👇8 stretches 👇👇 you can do any time to improve your comfort on the bike. In no particular order. Quads, whilst standing on one leg, bend your other leg up to your glutes, pull your knees together and sink into the stretch. Pull on your shin or ankle rather than your foot to increase the stretch here. Lower back, this stretch is great after a long ride. Reach forward to feel this stretch in your hamstrings but especially your lower back. Glutes, whilst sitting pull one leg across your torso and squeeze your bent leg into your chest to feel this stretch. Hamstrings. Keep your back straight for this one to emphasise the stretch on your hamstrings. Lean into this one slowly, focusing on posture. Adductors can become tight, especially after a long ride. In a seated position, bring both heels towards your glutes as if you were going to cross your legs. Then place your feet together and slowly push with your elbows on your knees. Piriformis, a small muscle deep inside the glutes. One that can become tight and uncomfortable, especially after a time trial type effort. Roll onto your back for this one, place one leg onto the other and pull towards your chest until you feel a small focussed stretch deep inside your glutes. Heel drops on a step or raised ledge are great for tight calves, you could also do this while clipped into the pedals on the bike. Finally, hip flexors. Take a small step forward, raise your arms and sink into this stretch. Push forward with your hips to increase the intensity of the stretch. Aim to hold each stretch for around 8-10 seconds. Do these as regularly as you like to improve your comfort and enjoyment out on the road. #LeCol #ridefasterridefurther #Cycling #CyclingTips#cyclingcoach

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Friday 31 May 2024 10:35:13 GMT