Wicklow 200: Ireland's Premier Cycling Challenge

Karen Doyle's Stretches for Cycling

Described below are stretches for key upper body muscle groups that can get tight or sore from training in the back, neck and shoulders.
Stretches should only be performed when the body is warmed up. When performing stretches after training each stretch is held for 30 seconds and repeated 3 times on each limb (if applicable). When stretching prior to racing each stretch is held for up to 10 seconds after warm up. When stretching, a mild or moderate stretch should be felt. Stretching to the point of pain is not advised as this can tear and damage muscles.

Lower Back
If you experience back pain that does not just occur after training it would be advisable to get checked out by a doctor or physical therapist before performing the stretches. Also if you have back pain that radiates down the leg, pain aggravated by coughing or sneezing, is not relived by pain killers, or wakes you at night then a medical professional should be contacted to rule out pain due to facet joint, disc or other causes.
These stretches concentrate on stretching out the lower back. When in a flexed position for long periods the muscles in the back can get fatigued and tighten. This can lead to back pain after cycling often felt 3-4 inches up from the base on the spine. If any of these stretches worsen the back pain, stop the exercise, as the back pain may be coming from joint problems which may be aggravated by these stretches.
Spinal Twist
1. Sit on the floor with the left knee bent and right knee out straight
2. Cross the left leg over the right
3. Turn the upper body to the left
4. If you can, tuck the right elbow against the outside of the left knee
5. Repeat on the opposite side

Quadratus Lumborum
This muscle – the quadratus lumborum – can develop trigger points which account for a lot of the muscular back pain felt from cycling. Also try rolling this muscle on a foam roller or roll on foam balls or tennis ball to self massage the trigger points out. Using tennis balls for self massage can be very tender, so place the ball under a folded towel or use through clothing when using it to reduce the tenderness felt.
This is a simple exercise that stretches the muscles running from the lower back to the bottom of the rib cage.
1. Stand with feet hip distance apart and hands by the side
2. Side bend to the left and run the hand down by the side of the leg towards the knee until a mild stretch is felt
3. A stretch should be felt on the right between the pelvis and the rib cage
4. Hold the stretch and then repeat on the opposite side

Back Extension
Because the back is in a flexed posture when cycling, this is a stretch that brings the back into the opposite posture – extension. If you find have back pain due to problems with joints in the back e.g. facet joint or sacroiliac joint, the stretch can aggravate it so only do this if it does not aggravate symptoms.
1. Lie face down on a firm surface
2. Keeping the hips on the floor use the arms to push the chest off the floor

Karen Doyle is a Physical Therapist with the Maple Clinic, in Booterstown Co .Dublin.She works with cyclists including the Irish Cycle Team. If you have any queries on this article please contact us by any of the following methods: Email: info@mapleclinic.ie, Phone: 01-5441225. We are members of the Irish Association of Physical Therapists. www.mapleclinic.ie