A post ride treat for your Muscles

Why is it Important? 
Stretching carefully and regularly done can have many benefits both physiologically and psychologically
One of the primary benefits of stretching for cycling could be correction of muscle imbalance and postural problems as maximum amount of power in cycling is generated by turning the legs which is with relatively lesser use of upper body except for occasional moment when moving arms to change handle bar position or going off the saddle. At times this can lead to neck or shoulder or back problem. Many of these problems can be alleviated by stretching.
Stretching can also help in reducing muscle tension and make them feel relaxed especially when they are tired and stiff.
Stretching can increase the range of movement at the joints and in the muscles thereby keeping them flexible.
Safest method for starching is known as Static or Passive stretching. This is achived by placing mild but steady force on the muscle and holding it for a period of time. Force applied should induce the feeling of stretch and be comfortable without experiencing any pain. This form of stretching if done right will not threat your muscles with tears or strains and make it feel relaxed.
Ballistic Stretching is not recommended, as this method uses body momentum to force muscles into stretch which can result in excessive force applied resulting in damage.    
Stretching needs to be done on a regular basis, preferably every day. Effective Stretching Program should not take more than 5 mins. Many prefer doing it pre workout, many prefer doing it post workout and many simply do not stretch. As mentioned earlier stretching is done with the purpose of relaxing muscles which has soreness and are tired, however, doing stretching post warm up or training or racing can certainly assist in reducing tension and relaxing both mind and body.
Please note: If You Are Already Tired After A Strenuous Effort Its Best To Delay The Stretching Routine And Do It Later Instead Of Risking Injury.


Many people mix stretching as a warm up, however, that’s not the case. Warm up and Stretching both are done for different purpose.
Warm Up essentially is done to get muscles and joints ready for more vigorous activity, best done by steady increase in effort through the range of moment which will be experienced while doing the activity.
Stretching is primarily done to relax muscles which has soreness and are tired.
Many studies have been done by sports scientist and have recommended stretching post workouts, especially prior to explosive efforts, which according to their studies shows will have adverse effect on the muscle to generate power.



Always stretch post aerobic warm up when muscles are warm Never Stretch muscles that have been damaged i.e. a pull or a strain, without medical advice/assistance
Only do Static and Passive Stretching Never stretch your muscles to the point of pain.
Focus on the stretch – feel the muscles being stretched and make sure it feels correct Never hurry the stretch
Stretching is Personal; please avoid getting into competition with others Never hold breath when holding the stretch
Breath slowly and rhythmically during a stretch Never work through pain and fatigue.
Stretch regularly – preferably daily Never do Ballistic stretching

Some Stretches

Thigh Stretch

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Calf Stretch

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Lower Back and outer thigh

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Buttocks stretch

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Lower Back

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