Stretching To Avoid Biking Injuries
When you are riding on an exercise bike you have to make sure that you take the time to consider all of the safety precautions that need to be made
. Just because you are indoors does not mean you do not have to take some precautions.First, you want to start off by stretching your muscles so avoid injury. There are a lot of people that do not understand how important it is to keep their muscles limber and to warm them up before working out on a bike.
When you start to stretch you should complete your stretches methodically. When you stretch your muscles you have to make sure you get to all of the muscles in your body to ensure your stretching is worth your time.
To start your stretching you do not even have to sit down. For your first stretch all you have to do is grab your ankle with the arm on the same side of your leg and pull your foot back towards your buttocks.
As you pull your leg back you should feel the stretch in your quadriceps. If you do not feel the stretch all you have to do is balance on the opposite leg and bend forward at your waist and try to pull the leg up in the air behind your back.
When you are stretching you have to make sure that you are putting your muscle into a state of discomfort. There are a lot of people that do not want to put themselves into any discomfort and cannot get much from their stretch.
After you have stretched your quadriceps you can move down and stretch your calves. A great way to stretch your calf is to stand on a stair and put your toe on the edge of the stair, letting your heel drop below the level of the stair.
The farther that you are able to drop your ankle the better stretch you are going to be getting in your calf. Some people do not have a stair when they are stretching so they instead put their toe against their wall and push their weight against their foot.
After you have finished stretching your quad and your calf you can then move on to loosening your ankles. Rotating your foot around in a circle without having any weight on your foot is a great way to stretch out all of the ligaments in tendons in your foot.
Then you should make sure that you stretch your lower back and your hamstrings. When you are riding on a bike you are going to have to deal with a lot of pressure on your lower back because of the seat you are sitting on.
Standing with your knees straight and bending at your waist is a great way to stretch your hamstrings. A great way to stabilize yourself while you are stretching your hamstrings is to grab the back of your quad and pull your nose towards your knee.
You should be envisioning that you are folding your body in half. There are a lot of people that start to bend their knees when they are not able to bend in half but bending your knees is going to take a lot away from your stretch.
Even if you cannot stretch very far it is beneficial to try and keep your knees locked. You will notice that as you start to stretch on a regular basis you will get more and more flexible and will eventually be able to complete the stretch.
After you have stretched your lower back you should move to stretching your hip flexer and your inner thigh. You can do this by putting your weight on one leg and pulling your body towards the side of your body that you are holding your weight on.
You should feel the muscle on your inner thigh getting more and more taut. You can then switch your weight and get the same stretch on your other leg.
When you are done stretching your legs you should then move onto stretching your abdominal muscles. It is easy to forget about your abdominal muscles when you are getting ready to ride on a bike.
After you have stretched these muscles you should move onto stretching your arms. Throughout your ride your arms will have to stay taught and your muscles may be sore if you do not adequately stretch them before your ride.
Stretching is a great way to avoid injury and stay safe on your bike ride.
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