Fitness and Muscle Work

This stretch targets the sides of the hips and the thighs—typical problem areas for cyclists. It's also a good practice have this stretching before you have a elliptical bike or magnetic bike. Hold your buttocks firm, then raise your right foot and place it on a stable support in front of you with knee bent. Raise your right heel so that just the ball of your foot is on the support. Stretch up, pulling your ribs away from your pelvis, and lean forward over your bent leg. Pull your navel into your spine, round your back, and grasp your ankle. Hold for 3 breath cycles, then repeat on the other leg.

Stretch your legs and hips to help balance your stride. Ensure that the “headlights” of your hips face forward equally. Resist the tendency to twist to the right by pressing your right hip down toward the floor. It's good practice before you have a treadmill. Lunge your left foot forward and bend your knee. Place your hands on the floor on either side of your foot. Keep your back leg straight. Reach straight up with your right arm, and turn your head to look at your hand. Hold for 3–4 breath cycles, reaching through your raised hand, pushing out through your back heel, and stretching your head forward. Repeat on the other side.

Sit comfortably and lift your foot so that the sole faces away from you. Grasp your heel to keep your foot steady, and firmly pull your toes up toward your shin. Tuck your fingers under the pads of your toes and pull and lengthen rather than just bending your toes back. Hold for 3 breath cycles, then repeat on the other foot.

You should be able to bend your toes to expose your knuckles, just as you do on your hand when you make a fist. The knucles on your toes should slope down, with the big toe knuckle the highest and the little toe the lowest. Here you position your fingers under the foot and stretch the top and then the bottom of it. Grasp your foot with both hands so that your fingers meet under your knuckle arch. Slowly and firmly spread the knuckles apart as you apply upward pressure with your fingers. Repeat 5 times. Position your thumbs next to each other on top of your foot. Press down firmly as you open and stretch the bottom of your foot with your fingers. Do this 5 times. Repeat both steps on the other foot.

Sit comfortably with one leg crossed over the other. Gently grasp the front of your foot and pull your toes in toward you. Hold for 3 breath cycles, then press your toes away from you, again holding the stretch for 3 breath cycles. Release and repeat on the other foot.

Sit comfortably with one leg crossed over the other so that you can reach your foot. Grasp the front of your foot with one hand. Elongate the top of the foot away from the shinbone while gently pressing the heel up into the back of the calf. Feel the front of the ankle opening up, and hold for 4 breath cycles. Release and repeat on the other foot.

This targets the soleus, the bottom calf muscle that runs into the Achilles’ tendon, and can help to prevent injury there. Stand with your toes and the balls of your feet on a step, your weight forward. Hold onto a support for balance, if needed. Lift your heels as high as you can. Slowly lower your heels below the step line until you feel a good stretch in your lower calves. Hold for 4 breath cycles.

The key to this stretch is to ensure that your tailbone points down toward the floor and not to the back heel as you lunge. Place your hands on your hips, and take a large step forward with your left foot. Be sure to keep your back straight and your shoulders back and down. Bend your left leg but don’t allow the knee to extend beyond your toes. Gently shift your weight forward, keeping your right heel on the floor. Hold the stretch for 4 breath cycles, then release. Repeat with your right leg stepped forward.

This slightly more advanced stretch is sometimes easier to perform sitting on a large book such as a telephone directory or a short stool. It stretches the abductors, the muscles on the outsides of the thighs. Sit comfortably with your legs crossed. If you can, line your knees up on top of each other. Firmly grasp a foot in each hand. Be sure to cross your legs only as far as is comfortable. Gently pull up and back on your feet, and bend your head slightly forward, if you can. Feel a strong stretch along the side of your top leg. Hold for 4 breath cycles. Repeat with your legs crossed the other way.

This is the basic quad stretch. Keep your bent knee aligned under your pelvis, and be careful not to let it veer to the side. As you stretch, avoid pulling too hard on the foot—you should not experience any knee pain. If you have difficulty balancing, rest your free hand on a wall or chair for support. Standing, bend your right leg and reach back with your right hand to grasp your right foot. Gently pull your right heel in toward your buttock. Tuck your pelvis under and line up your knees. Reach up with your left arm and balance for 3 breath cycles. Repeat on the other side.

This stretch targets the muscles around the hip joints. It helps to improve flexibility and strength necessary for hip stability. Sit comfortably with your legs crossed so that your right ankle is on your left thigh. Pull your right ankle toward your left shoulder. Feel the stretch on the outside of your right hip and hold for 4 breath cycles. Release, and repeat on the other side.

Stand with your left leg crossed in front of your right, the toes of your left foot touching the floor. Raise your right arm up, and place your left hand on the left side of your pelvis. Tighten your abdominals and stretch over to the left as you push in with your left hand. Feel the stretch in the right side of your pelvis. Hold for 4 breath cycles, then release and repeat on the other side.

Lie on your back. Extends your arms at your sides, and hold your abdominals firm as you cross your right knee over toward the floor on your left side. Bend your left leg slightly. Press your right knee toward the floor while pushing your right hip forward. Hold for 2 breath cycles, then gently release and repeat on the other side.

Stand with feet about hip-width apart. Place your right hand, fingers pointing down, firmly on the right side of your lower back. Pull your navel into your spine and, leading with your left hand, twist diagonally up and around to the right. Feel a good stretch in the left side of your waist and up the body. Hold for 2 breath cycles, then release. Repeat, twisting to the other side.

This advanced stretch opens both the lower back and the deep muscles of the pelvis. Be sure to hold your abdominals firmly into the spine and to keep the groin lifted for support throughout the whole stretch. Come out of the stretch immediately if you experience any dizziness or if you feel light-headed. Stand with your feet about hipwidth apart. Exhale as you tuck your chin into your chest, bend your knees slightly, and roll your spine down to a comfortable position. Reach down with your arms. Be sure to keep your abdominals tucked in. Reach across and grasp your right ankle with your left hand as you reach your right hand behind you toward the floor. Press down with your left hand to help support your hanging body weight. Hold for 2 breath cycles, then use your hands to help you to roll back up to upright. Repeat the stretch on the other side.

Another basic back stretch, the key again is to tuck your chin into your chest as you curl up and pull your abdominals in. Imagine making yourself into a perfectly round ball.You might want to place a folded towel or pillow under your shoulders to make this stretch more comfortable. Lie on your back with your knees bent. Tighten your abdominals and lift your thighs toward your chest. Gently press your lower back into the floor as you reach forward and grasp your thighs. Exhale and gently tuck your chin into your chest as you take hold of your shins and curl your head forward. Bring your shoulders toward your heels, and hold for 2 breath cycles, then relax down.

This is a good basic back stretch that you can do anywhere there’s a chair. Curve your back by pulling your navel into your spine as you roll your head toward your knees. Think of your pelvis anchoring down into the seat and the crown of your head reaching up and over a fence to help you to round your back. Sit slightly forward on a chair, your feet flat on the floor. Sit up straight, tighten your abdominals, and grasp the backs of your thighs. Tuck your chin into your chest, rotating your head down as if an imaginary axis runs through your ears. Round your back, caving your chest, and gently pull with your arms to curl your head toward your knees. Pull your navel into your spine and hold for 2 breath cycles. Slowly uncurl to the upright sitting position.

This stretch is great for opening a tight upper back. The key is to keep your chin tucked into your chest as you roll your head forward.You might want to place a cushion or folded towel under your knees to make this position more comfortable. Be sure to roll forward slowly to keep balance and form. Kneel with your knees about hip-width apart. Tuck your toes under and take hold of your heels. Tuck your chin into your chest and slowly lower your head toward the floor. Push your hips upward as you curl your body forward and touch the crown of your head to the floor. Roll your head under, gently stretching your upper back. Hold for 2 breath cycles, then slowly roll back up.

Sit slightly forward on a chair, your feet flat on the floor. Cross your right hand over and hold onto your left shoulder. Hold the edge of the seat (or arm of a chair) with your left hand. Twist to the left, increasing the stretch by pushing forward with your left hand on the seat. Pull your left shoulder back and hold for 2 breath cycles, then relax out of the stretch and repeat on the other side.

Be sure to keep your head back and aligned over your pelvis so that you are sitting up tall as you perform this stretch. Keep your shoulders down as you twist. Imagine that your spine is a long towel twisting upon itself. Feel the long strips of muscle along the sides of the spine working. Sit slightly forward on a chair, your feet flat on the floor. Cross your arms in front of you, and lift your elbows slightly so that they are just below chest height. Exhale as you twist to the right and use your right hand to pull your left forearm around yourself. Look to the right. Hold for 2 breath cycles, then return to the forward position. Repeat on the other side. source: suzzane martin (stretching)