What stretching regimen do you use?
 

I'm wondering what post-ride stretching routines that people do here, i.e., what specific stretches, what order, etc.? My flexibility has never been that good and I would like to learn about how various people keep their muscles stretched and limber.

After every ride, I reach down into the bottom of the pantry to grab a chocolate milk, then I reach up to put it in the refrigerator to replace the one I'm about to drink. I keep 4 cold ones on the top shelf. That is all.

This one:
http://www.bikeforums.net/showthread...1#post15372967

which I don't do as often as I should, maybe once/week. Lately I've been using Core Advantage, which includes some stretching combined with core strengthening.

I've never really done much stretching before or after exercise.
I'll do a dynamic warmup before activities, but nothing after.


If soreness is an issue, pick up a foam roller.

I don't do much post ride (and only light stretching pre-ride) beyond elevating my legs up a wall while lying on my back for a few minutes. What is going on exactly, I don't know, but it really does seem to help my legs feel better, recover faster, and gives the hamstrings a good stretchin'.

Just stretch like they taught ya in gym class.

I dig my foam roller, though.

none, before or after ride. the only time I stretch is when training for running. then it's a whole other ballgame. cycling motion is so limited, one PT said it is like doing half-bicep curls a gazillion times. then, when a cyclist tries to run, the whole posterior chain is shortened (ie. toe to hip, connected by series of tendons and ligaments, eg. plantars fascia, up through the achilles, to the knee, then IT band to the hip), that when a cyclist starts running, something is going to break, usually the weakest link in that chain. so I get plantars fasciaitis, heel pain, when I try to run. so for RUN training, like for a 5K, I do all my static stretching at night, then before the run, about 10 minutes light jogging and dynamic stretching before the workout or race. but from run training to bike, no stretching required because cyclist pedal motion is so limited. my thinking is the tightness is what gives the cyclist strength and power. if you are too limber, it's like pedaling a loose bike, all the power is disapated. Not sure if there is science behind that, just my biased opinion. !