hack

What's your routine? Frequency? Tools?

I NEED to get better with this and only do basic stretches on occasion. Stretches are limited to some hamstring stretching, hip flexor stretching, and glute/piriformis stretching.

aaronmcd

I've been really bad with this. I did gymnastics for a while and got into the habit of assuming I'm always flexible... and now my wife who is really into yoga is a good bit more flexible than I am. I do stretch occasionally still, when I feel like it.

ShutUpLegs

Foam roller! I use it every evening before bed. I also keep The Stick at my desk at work to roll out my muscles while I'm sitting there. Other than that I do some light stretching for my IT band and back.

1986raleigh

just a couple basic stretches, calves, hamstrings (need more work) thighs, hip flexors, abcuctors, lower back, triceps, wrist/forearms.

Doc told me stretching and hydration is the best thing you can do for joint mobility and stave off arthritis, I wish I'd dedicated more time to stretching when I was younger, would have like avoided a lot of issues.

Wesley36

Pssst over here

Wesley36

(Core Advantage, the mention of which seems to trigger some on the 33)(that is a sample of the book)

FWIW, my neck and back have been a mess for a long time, I have seen lots of docs, masseurs, physios, chiropractors, done lots of stretching programs and yoga, etc. Doing this program I have a functional range of motion I have not had in a long time
time.

veloboy971

I do quads, calves, hamstrings, muscles in the butt (not sure what they're called lol) both before and after rides. Also try to use the foam roller or at least the stick every day (every other day at minimum).

gsteinb

These are the P90X routines that focus on yoga, stretching, and recovery.

P90X

Yoga X
Stretch X

Core Synergistics

P90X2

YogaX2
X2 Recovery + Mobility

Core 2

P90X3

YogaX3
Dynamix
Pilates X
Isometrix

topflightpro

I do about 45 minutes of stretching and foam rolling every morning before work. On the weekends, I am not as consistent.

My stretching targets Calves, quads, hip flexors, glutes, hamstrings.

I started doing this almost two years ago after I partially tore my patella tendon. The PT wanted me to improve my flexibility. My stretching routine has grown over time, from about 5-10 minutes when I first started to almost 45 minutes.

I also keep a stick in my office and have a cheap TENS unit for times when I'm feeling really tight.

furiousferret

I used to not care about stretching because its not all that fun. However after correcting a slipped sacroiliac joint that caused sciatica and leg pain my power has went up significantly overnight. Now I do the basic leg stretches, and an extended lunge stretch that ensure my sacroiliac is in place. I also use the stick for the calves, and on occasion a foam roller.

I've also acquired a graston tool and do a lot of scraping when my muscles need it. Many athletes have tightness due to excessive scar tissue and they don't even realize it. It helps a ton, but you have to be patient.

I also used a TENS unit in the past, which seem to have good but not great results.

Ygduf

mmmm. basically none.

I guess in bed each night I grab the ball of my foot and extend my leg completely just to be sure that I still can.

hack

Will check it out. Thanks!

hack

45 minutes? Wow, I don't have that much spare time, but could probably fit in 10-15 minutes and would likely see some improvements.

I do a bit more than this, but not much right now.

topflightpro

Where did you get the graston tools? I had that done to me during physical therapy. It was one of the most painful things I've ever endured.

It was fairly amazing when the PT paused and asked, "Do you hear that?" "I said, "You mean that weird cracking noise?" It sounded like something being crushed and I thought it was coming from the air conditioner. She replied, "Yep, that's your tendon."

The next day, my leg was black and blue all over. My wife wanted to know what the PT did to me.

furiousferret

Yep, I'm very familiar with the bruising, when you do the next session it lessens, then finally after 2 or 3 there is hardly anything.

Fibroblaster | IASTM Instruments | Tools | Gua Sha | Manual Therapy | Fibroblaster.com

I got the Fibroblaster when it was about half the price, but its still a good buy considering the 'official' Graston set is around $1200. Some people use the opposite end of a butter knife, which does work (though not as smooth). The best thing to do is use massage oil to so it can flow smoothly over the skin, and angle it towards the scar tissue at around a 45 degree angle.

Ygduf

^^ I clicked that link and it looks scarily like the toolkit Dexter would unroll...

Hermes

gsteinb

spoiler alert

Ygduf

he's way into EE. it's a soldering iron and circuit board kits.

Moyene Corniche

That site pretty much nailed it for me... No Thanks.
Black & Blue means trauma, so if i understand correctly. After those long/short depleting sessions one should further destroy muscle mitochondria by traumatizing with metal instruments and a methodology that seems more at home in the S&M crowd.

Was this in the ACME Wile E Coyote recuperation list ?

Creatre

I find if I do too much foam rolling or stretching I make things worse. So I keep it pretty simple and do about 5 mins before rides, and 5 mins after rides. And on off days or days I feel tight I spend extra time on the foam roller or maybe grab the stick while I'm watching tv.

Moyene Corniche

Seriously, as for stretching i've utilized various methods over the years. Mostly due to specificacy to the sports i was practicing.
Surfing competitively demanded flexibility, not only for the performance levels but also for the inescapable times when the wave tossed you like a rag doll.
For Cycling, Skiing and Tennis, all three require overall flexibility as well as core strength. I've used a book " The Supple Body " Macmillan Health Books for years. It's well written, photographs leave no doubt as to how each exercise sequence should be performed. It is based more on eastern philosophy and Yoga but it is based on a solid evolution of core strength techniques.

Danielson's book is good but it's nothing new, it's just a revamped methodology. I have always been fortunate in that early on 6-11 years old, my uncle implemented a program for me. ( He was/is a Chiropractor - Ostheopath based in Monaco, with a solid medical education ) ever since then i've always followed a regular program of flexibility. I'm also fortunate that my profession is physically demanding instead of being relegated to an office in a static position all day.
If I stray from a consistent program I can soon feel the difference in tightness and temporary aches and pains due to an imbalance.
That is really the crux of it. Cycling is very specific as far as muscle groups used to the detriment of others. So keeping a balance is critically important in avoiding injuries as well as better overall performance on the bike.

gsteinb

It'll be interested to see if foam rollers stand the test of time, or are ultimately looked at as some archaic misunderstanding of the human body.

carpediemracing 

+1

If I can put my pants on in the morning then I'm good, I think that's the most acrobatic thing I do each day.

Ygduf

there's some of that already Your IT Band is Not the Enemy (But Maybe Your Foam Roller Is) | Breaking Muscle

at least, misuse of them