Many bike riders end up wondering which way to stretch is actually the most effective way for them to try to do. Honestly, any legitimate form of stretching is suitable as long as it is done correctly. Stretching correctly is extremely important for people to do (whether you are a bike rider or not). Good stretching helps to increase endurance and strength in your muscles as well as loosen them up both before and after a workout of any type. Correct technique is always important when it comes to stretching. Learning how to stretch correctly is not too difficult to do though. The first thing that you should take into account if you are interested in stretching correctly involves moving slowly and minimizing the amount of bouncing that you do. You should always stretch only up until you feel a nice, easy, comfortable stretch. Do not go too far since you could end up doing a lot more harm than good for your body if you do try to stretch too far. Once you reach a comfortable stretching position, hold it for five to thirty seconds. This particular part of the stretch is called the easy stretch; it comes before the actual developmental stretching part. The developmental stretch comes once you move a little bit further into the stretch (only a little though). Hold this stretch for the same time and then relax. Heli boarding
1. To stretch your calf, stand a little ways from a solid support and lean on it with your forearm. Bend one leg and place your foot on the ground in front of you leaving the other leg straight, behind you. Slowly move your hips forward until you feel a stretch in the calf of your straight leg. Be sure to keep the heel of the foot on the straight leg on the ground and your toes pointed straight ahead. Hold an easy stretch for 30 seconds. Do not bounce. Stretch both legs.
2. Opposite hand to opposite foot - quads and knee stretch: With the left hand, grab the top of the right foot (from the inside of the foot) and gently pull, moving the heel towards your buttocks. The knee bends at a natural angle in this position and creates a good stretch in the knee and quads. This is especially good to do if you have had trouble or feel pain stretching in the hurdle stretch position leaning back, or when pulling the right heel to the butt with the right (same) hand. Pulling opposite hand to opposite foot does not create any adverse angles in the knee and is especially good in knee rehab and with problem knees. Hold for 30 seconds. Do both legs.
3. With arms overhead, hold the elbow of one arm with the hand of the other arm. Keeping the knees slightly bent (1 inch), gently pull your elbow behind your head as you bend from your hips to the side. Hold an easy stretch for 10 seconds. Do both sides. Keep your knees slightly bent for better balance. Heli ski