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TYPES OF STRETCHING
Static Stretching —
Controlled and sustained stretching; a safe stretch to use off the bike.
Ballistic Stretching —
Rapid or dynamic short-duration stretches that use momentum. Ballistic
stretching is not recommended as a stretch of choice as it can take the muscle beyond ROM and
produce tears in the muscle fibers.
Dynamic Stretching —
Controlled movement in and out of the stretch allowing the muscle to gradually
warm up into the full range of motion.
PNF Stretching —
Works by stretching the targeted muscle, then generating a strong isometric
contraction in the muscle being stretched (such as resisting against your hand), then relaxing into
a static stretch. This overrides the muscle stretch reflex to take the stretch a little deeper.
FUNCTIONAL FLEXIBILITY TRAINING
Active Stretching —
Voluntary or unassisted stretching, using the strength and muscular contraction of
the antagonist muscle. For example, while standing, bring the knee to the chest without using the hands.
Passive Stretching —
Using an outside force or gravity to increase the stretch. For example, while
standing, bring the knee to the chest by holding onto the leg.
MUSCLES TO TARGET POST-RIDE
Some of the key muscle groups that should be stretched after a cycling workout include:
•
Hamstrings
•
Quadriceps
•
Hip Flexors
•
Gluteal Muscles
•
Deep Hip Rotators (Piriformis)
•
Gastrocnemius and Soleus
•
Abductors
•
Adductors
•
Pectorals
•
Lower Back
STRETCHING QUICK TIPS
When planning stretch routines, it is important to remember the riding positions used during the class
and aim to open the body through stretches in the opposite direction. This will complement the riding
positions and make sure participants leave the class feeling open, balanced and relaxed. Multi-joint
closed and open chain stretches will ensure the fascia lines and muscle links will be lengthened and
released. Include a variety of stretches to ensure a balanced and functional ROM.
APPENDIX
STRETCH PAD (M3i)
To facilitate pre- and post-ride
stretching of the rider’s lower
legs, an angled stretch pad is
built into the rear frame base
of the M3i bike.