I saw this article in the Track Racing sub a while back, and took the advice to heart about not stretching or twisting the back. Here is a quote:

https://spinehealth.org/breaking-dow...wn-your-spine/

It's an eye-opening article, extensively footnoted, which essentially says that everything we thought we knew about exercises and stretches that twist and or flex the back excessively, are completely wrong and actually destructive. They break down connective tissues meant to stabilize the back, and make injury more likely.

Over the past six months or so, I have completely stopped all stretching of the back. And the results have been excellent. I would suggest at least reading the article, it's very long, but also very comprehensive.

OTOH, not stretching and with a saddle sore keeping me off the bike, I came down with sciatica so bad I was dragging one leg. I fixed that with stretching and walking. No medical intervention was found necessary since I was fixing it myself. I used my standard stretching routine: https://www.bikeforums.net/road-cycl...l#post15372967
and then did McKenzie Method stretches: https://www.bikeforums.net/road-cycl...l#post15372967
I did this McKenzie series:

https://i.pinimg.com/originals/a4/74...1b79eb657b.jpg

In terms of spine rotation, I also used these stretches: https://www.healthline.com/health/ba...atic-stretches
while I had sciatica and they also had a very beneficial effect and sped up the healing process. I don't do them anymore simply because they take time and I feel OK.

It took a month or so, but this routine fixed me right up. I've also had knee tendinitis issues from not stretching. Again, my stretches fixed me right up inside a week.

I think you might revise your point to say "overstretching" rather than stretching. The former is a good point. I once pulled a hamstring overstretching, which took a long time to heal. And it is true that overstretchng can cause sports injuries by allowing the joint to take a big load outside its normal range with bad consequences. That said, the opinions in your link are not generally supported by the medical community, nor by my experience and the experience of my cycling buddies.

IMO, the way one avoids joint and spine injuries is to strengthen the muscles surrounding joints and the spine. This helps hold them in alignment. One key to injury prevention is holding things in alignment. Another key is to keep one's muscles and tendons sufficiently flexible so that normal sports movements do not take them to the limit of said flexibility. It's easy to go over a little in normal activity as well as in crashes, falls, and mistakes. I once had to finish a long cycling route by pedaling one-legged because of a lack of stretching my knee tendons. Luckily I only had a few miles to go.

Those are fine, I don't see any twisting or forcing the back in any position beyond the normal range of motion. Except #6 , and I notice 1.) it's saved for last, and 2.) it's not anything too far out of the back's normal range and is not really forced.

Compare, if the person was standing, and asked to do a very deep hamstring stretch, that's where you start tearing stuff, IMO. The article mainly focuses on the harms of various twisting exercises, but it's very scholarly and well-written, and I would dare anyone to find anything in the article (as opposed to my clumsy summary) that is terribly debatable or unorthodox.

I’m 68 with neck and back problems and I ride at a “4” all the time. These days I’m not riding for speed or endurance; my rides are leisurely and seldom more than 12 miles or 12 MPH. However, I find that I enjoy riding more than ever!

I'm 64. I stretch more than doing specific core exercises. Although, I had an issue with sciatica and got physical therapy twice per week 9 months ago. They focused on core exerciss. I did those exercises at home for about 3 months. Now, I just do a couple of yoga stretches. I have aero bars so I'm in that position a lot. Then Posture 2. When I'm tired and on the way home, I'll be in Posture 3.

2 or 3 most of the time, I can’t tell which it is.

1 when I do the forearm on the bars position, usually into the wind.

62.5 years now, position hasn’t changed in 20 years.

Bar drop is 6 cm.


https://cimg5.ibsrv.net/gimg/bikefor...c113fa910.jpeg
2006 Heartbreak Hundred

I'm 64 and in reasonably good health. I could still ride in position 2 if I choose to, But have only one bike and opted for a comfort bike, Position 5. Bolt upright. I had a cheap mountain bike that was awful. I ride mostly for pleasure and excersize. I love this Giant Sedona and can ride it for hours without fatigue or discomfort. I usually get bored before I get uncomfortable.

That said, I wouldn't mind a 2'nd more aggressive bike to try out. Might try a local used bike, perhaps a road bike. Problem is I probably need a small frame for enough standover height with my 28" inseam. I even considered a low entry/woman's style bike. With a rear trunk bag that high top bar makes getting on and off pain. Even without the rear carrier and bag, It's still not easy for me to get on the bike over the seat.

One of my favorite routes. I lived up there for 4 years and did the loop solo once on a cool day with light rain. Our club still does it unsupported once a year but i haven't in a few years. I also did it when supported by the L.A. Wheelmen as far back as 1990. Here is a pic from around the same time as yours.
https://cimg1.ibsrv.net/gimg/bikefor...9948351714.jpg

65 y.o. Position 2 on road bike. Position 3 on gravel bike. Position 4 on hybrid ebike. Do yoga in cold weather. Too much else to do in warmer weather. Cycling is a blessing as you age. Good for mind and body.