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Stretches?

Old 01-10-16, 12:21 PM
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Stretches?

I'm a 45-year old clyde who has been trying to increase my level of fitness. I did not grow up being athletic, so I'll admit being ignorant of a fitness lifestyle.

After meeting a 100 mile goal for December, I hurt my lower back, sitting on floor cross-legged, playing Wii with my 4-year-old. Now that I'm back on the bike, I want to incorporate stretching.

I found this YouTube video about stretching to avoid lower back pain.

https://www.youtube.com/watch?v=toDZMfMGpZo

Wondering what folks here think of these stretches? Do you have any other links/videos/tips on stretching to avoid lower back pain?

Thank you!

PD
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Old 01-11-16, 10:02 AM
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I recently acquired a foam roller and it's AWESOME. I use it pre-training to loosen up and post training for recovery. It's especially nice for legs and back. Just FYI, if you are new to stretching and self massage, a foam roller can be a little intense. Fair warning, it can hurt (like a deep tissue massage) and you might break a sweat, but it feels great afterwords.
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Old 01-11-16, 11:24 AM
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I saw this article recently, and I was already doing most of these stretching exercises as a combination of stretches I learned while doing Taekwando and Yoga.

Stretching for Cyclists.

GH
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Old 01-11-16, 10:27 PM
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Good suggestions, thanks!
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Old 01-12-16, 01:01 AM
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The supposed benefits of stretching are controversial theses days. Some swear by them, others say they're potentially harmful and there are some studies that seem to show they make no difference to athletic performance.

In my experience it is probably a good idea to incorporate some exercises that work on the hip flexors, hamstrings and lower back. They aren't strictly "stretches" but they do ensure a full range of motion. If ypu google for "hip flexor exercises" you'll find a ton of them.
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Old 01-12-16, 10:34 AM
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ok cool, thanks!
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Old 01-12-16, 11:04 AM
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Originally Posted by chasm54
The supposed benefits of stretching are controversial theses days. Some swear by them, others say they're potentially harmful and there are some studies that seem to show they make no difference to athletic performance.

In my experience it is probably a good idea to incorporate some exercises that work on the hip flexors, hamstrings and lower back. They aren't strictly "stretches" but they do ensure a full range of motion. If ypu google for "hip flexor exercises" you'll find a ton of them.
More and more pro athletes are skipping the stretching entirely. It's no longer considered to be the injury-preventer it once was; pre or post. BUT, if it makes you feel better, then by all means do it. We ought to listen to our bodies at least as much as we listen to books and studies.

Worth noting the pros do still indeed use foam rollers and massages and wouldn't go without it. In fact, in the whole 'shaved legs' controversy; once doesn't have to look far through the peloton to find lots of thick beards; challenging the "aerodynamic" notion (though Team Sky did do wind tunnel testing and determined that shaved legs are a bit more aero). If you ask most pro cyclists; they ACTUALLY shave because it lessens the pain of road rash treatments, and it makes the recovery massage less painful!
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Old 01-12-16, 05:53 PM
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If by skipping stretching you mean skipping static stretching, then yes. The word of the day is "dynamic stretching". In any case, don't stretch cold, warm up first.

For most of us, stretching AFTER we ride is probably more beneficial. There's just not much range of motion required on a bike anyway.
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Old 01-13-16, 02:16 AM
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Originally Posted by RomansFiveEight
More and more pro athletes are skipping the stretching entirely. It's no longer considered to be the injury-preventer it once was; pre or post. BUT, if it makes you feel better, then by all means do it. We ought to listen to our bodies at least as much as we listen to books and studies.

Worth noting the pros do still indeed use foam rollers and massages and wouldn't go without it. In fact, in the whole 'shaved legs' controversy; once doesn't have to look far through the peloton to find lots of thick beards; challenging the "aerodynamic" notion (though Team Sky did do wind tunnel testing and determined that shaved legs are a bit more aero). If you ask most pro cyclists; they ACTUALLY shave because it lessens the pain of road rash treatments, and it makes the recovery massage less painful!
I must be confused. I had no idea this thread was about shaving.
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Old 01-14-16, 12:39 PM
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Thanks to those who replied. I will say the stretches for the hip flexors and piriformis have made a huge difference in the amount of back pain I have been having. Phew! I have been doing those stretches after riding, and it is an immediate benefit. I'm able to walk around and get out of my car without wincing in pain.
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