Stretching for Cyclists By Alan Bragman
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1 S Stretching for Cyclists By Alan Bragman tretching has always been regarded by most cyclists as a necessary evil. It was something you did out of obligation and guilt but it never seemed to provide much benefit. In 1989 while attending a weeklong spring training camp in Gainesville, Florida, every idea I had regarding flexibility training and stretching for cyclists was thrown out the window. This article is about what I learned and have successfully used since then. One afternoon as part of the camp, we witnessed a stretching demonstration by a trainer named Jim Wharton. Using a rope, he taught a method of flexibility training known as active isolated stretching (AIS) that was developed by Aaron Mattes, a Ph.D. kinesiotherapist. Dr. Mattes has studied and researched stretching for more than 30 years and is a world-renowned expert on flexibility. The demonstration given by Jim Wharton destroyed every principle of flexibility training taught to me as a competitive cyclist and doctor. When I began cycling competitively in the 1970s, stretching consisted of bending over to touch toes and leaning against a wall to stretch calf muscles. This was not only useless and a waste of time but was potentially harmful. To understand the importance of stretching, a brief lesson in anatomy and physiology is helpful. Muscle Movement Body movement is achieved by the action of voluntary muscles that attach to bones by a thickened portion known as the tendon. The tension of the muscle and tendon is maintained by a neurological mechanism known as the stretch receptor. The primary stretch receptors are located in the muscle spindle fibers. A secondary component of this mechanism is the Golgi Tendon Organs, located at the junction of the muscle fibers and their tendinous attachments at both ends of the muscle. These structures are responsible for the stretch reflex -- a mechanism that maintains muscle tone and balance. The stretch reflex is also a protective mechanism that attempts to avoid over-stretching and tearing of the muscle fibers. Flexibility refers to the range of motion in a specific joint and is primarily influenced by the muscles, tendons, fascia, connective and soft tissue. Many of the factors determining overall flexibility include age, sex, body type, bone, joint and soft tissue structure,
2 medical history and prior activity. An individual s flexibility can be dramatically improved with a proper flexibility regimen. Stretching's Benefits Stretching increases and maintains the range of motion in a joint. A muscle can be stretched over one-and-a-half times its resting length before it tears. Stretching provides a transition between inactivity and physical exertion. Stretching assists the warm-up process preceding exercise by increasing soft tissue temperature and metabolism. Stretched muscles and soft tissues are less likely to be torn or damaged by strenuous exertion or excessive motion. Stretching aids the recovery process by increasing circulation and decreasing muscle tension, which helps the body flush out waste products of exercise. Stretching reduces the likelihood of muscle cramping, tightness and pain. Stretching reduces the effects that aging and associated inflammation and degenerative changes have on mobility in the joints, muscles and soft tissue. Stretching aids rehabilitation following an injury or period of intense overtraining. Stretching helps avoid common athletic injuries, such as lower-back pain, Achilles tendon tears, ilio-tibial band syndrome, and more. Stretching produces supple, relaxed muscles and tendons, which have a higher capacity for activity. Types of Stretching Stretching is broadly classed as being either dynamic (meaning it involves motion) or static (no motion). It is helpful to understand the types of stretching before we go into the specifics of the active isolated method, which is a type of dynamic stretching. BALLISTIC STRETCHING: This uses the body s momentum from bobbing or bouncing to increase the range of motion beyond normal. A perfect example is the hurdlers stretch, which involves forward bobbing of the trunk to stretch the hamstrings. Not only is this type of stretching ineffective, it can cause a tearing injury known as a microevulsion to muscles and tendons. Over time, ballistic stretching can result in spasms, formation of scar tissue and chronically tight muscles and tendons. 2
3 DYNAMIC STRETCHING: This involves the controlled movement of parts of the body and gradually increasing the velocity or reach (or both) of this movement. While ballistic stretching involves jerky or bouncing movements, dynamic stretching gently attempts to reach the maximum range of motion. Dynamic stretching is commonly used to increase flexibility prior to activities such as dancing, running or martial arts. ACTIVE STRETCHING: This is actually a combination of static and active stretching. It attempts to increase mobility by holding a position with only the strength of the opposing muscle group. An example is raising your arm straight up as far as possible and holding it there. This type of stretch is limited by the strength of the opposing muscle group and the ability to maintain the position for a prolonged period. This type of motion is useful for increasing muscle strength. Many yoga movements are actually a form of active stretching. PASSIVE STRETCHING: This is a relaxed form of stretching where an external force is exerted to increase the range of motion. The external force can be a partner, mechanical apparatus or another part of the body. The splits are an example of this type of stretch, where the floor is the apparatus. Passive stretching is used to cool down and reduce post-exercise muscle spasms, soreness, fatigue and lactic-acid buildup. Passive stretching is frequently used to increase circulation or gently stretch and relax a muscle following an injury. STATIC STRETCHING: This method involves stretching a muscle to its maximum range of motion and holding the position. It was very popular in the 1980s due in large part to the book Stretching by Bob Anderson. The major drawback to static stretching is that after holding a position, the stretch receptors are activated after a few seconds. This initiates a protective mechanism that causes the muscle and tendon to tighten. Obviously, this is counterproductive when the goal is to relax and lengthen the muscle. ISOMETRIC STRETCHING: This is static stretching that uses isometric contractions. The position of the body part being stretched is unchanged. The force can be applied by one's own body, by a partner or by an outside force such as a wall. While performing isometric stretching, the person assumes the same position as with a passive stretch. He (or she) resists the stretch against a person or object that will remain stationary for about 15 seconds. Then the muscle is relaxed. An example is having someone lift your leg while you attempt to bring it down. Isometric stretching tends to lengthen the muscle without activating the stretch reflex. It is very effective as a way to strengthen the muscle being stretched. PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF): This is a combination of static and isometric stretching. It was developed for the rehabilitation of accident and stroke victims. To perform PNF, a muscle is first passively stretched, and then a resistive or isometric contraction is applied. This technique is sometimes referred to as the contract-relax method. It attempts to lengthen and strengthen a muscle by resetting the stretch receptors located in the muscle and tendon. 3
4 A common application for PNF is when you wake up with a stiff neck. For example, you may have limited turning and bending to the right. Bend your neck to the right as far as possible, then either push against your right hand or another person's hand as hard as possible for 10 seconds. Relax for 10 seconds, and repeat two more times. You should notice an increase in mobility and a decrease in pain. Try this when you have stiffness or limited mobility in other areas, too. PNF has to be done carefully or injury can result from excessive or sudden force. It can help with strengthening, increasing overall range of motion and the rehabilitation of certain injuries, but it's questionable whether it can increase overall flexibility and recovery for cyclists and other athletes. Active Isolated Stretching As we've seen, there are many stretching methods that people have experimented with in an attempt to reduce muscle and soft-tissue tightness and increase flexibility and range of motion. Unfortunately, none of them proved very effective -- until active isolated stretching came along. In most other methods of stretching the position is held for 10, 15 or more seconds. AIS uses the body's natural stretch reflex, which lasts about two seconds. Watch a cat or dog when they stretch and notice how they hold a position for a very short time. They haven t been taught to do that. It's their natural way. After a couple of seconds into a stretch, a muscle starts to contract slowly, which causes it to tighten, which defeats the purpose of stretching. AIS is a progression of movementoriented stretches that are done in a series of repetitions, with each rep being held only two seconds at the end point of movement. When performing AIS, the muscle group(s) opposing the one being stretched contracts to move you into the stretching position. Then, depending on the stretch, your hand or a rope is used to get a complete stretch at the end of the movement. Proper breathing is very important and is similar to doing strength training. You exhale during the active stretch phase and inhale during the rest or return phase. AIS is an aggressive way to stretch. It is not recommended for first thing in the morning. For example, I do my AIS routine after taking the dogs for a minute walk. This warms up my muscles and soft tissue, and I get a better stretch. There is an ongoing argument about the best time of day to stretch. If you have the time, the best method is to stretch before and after exercise. Unfortunately, most of us have limited time due to family, work and other obligations. So if you can stretch only once, I recommend doing it before riding using the AIS technique. If you can also fit it in after a very strenuous workout or race, it will really help your recovery. 4
5 Stretching Routine for Cyclists The following stretching regimen is designed specifically for cyclists. Follow these steps when performing each stretch: o Contract the muscle group(s) opposite the muscles you are stretching o Bring the stretch to the point of light irritation or burning o Hold at the end point for two seconds o Return to the starting point and relax for several seconds o Repeat the stretch times The rope should be soft nylon, about 8 feet long and ½ inch in diameter. You can get this type in most hardware stores. Hamstring Stretch: Lie on your back with the right leg bent. Wrap the rope around the arch or middle of the left foot. Lock the knee and contract the quadriceps muscle group (front of the thigh). "Climb up" the rope with your hands. Return the left leg to the floor. After reps, do the other leg. Abductor stretch (outer thigh and hip): Lie on your back with legs extended. Wrap the rope around the right arch and bring it around the outside and back of the ankle. Pull so the foot points out to the right (external rotation). Bring the leg across the opposite leg by contracting the adductor muscles (inner thigh) and assist with the rope. Do reps. Then switch legs. To stretch the outer muscles, wrap the rope around the outside. 5
6 Adductor stretch (inner thigh-groin): Lie on your back with legs extended. Wrap the rope around the arch of the left foot and bring it around the inside and back of the ankle. Pull on the rope so the foot points inward and raise the leg slightly off the floor. Contract the muscles on the outside of the thigh and assist with the rope. Return to starting position and repeat times, then do the right leg. To stretch the inner muscle group, wrap the rope around the inside. Quadriceps stretch (front of thigh): Lie on your left side and bring both knees up to the chest. With your left hand grab the outside of the left ankle and foot. Contract the hamstring muscles. Use your right hand to grab the front of the right ankle and attempt to hit the right buttock with the right heel. Return to starting position with right knee near the chest and repeat times, then reverse to stretch the left side. 6
7 Hip and Gluteal stretch (buttocks): Lie on your back and fully extend the right leg. Bend the left knee and tighten the abdominal muscles. Grab the left leg with the right hand and the thigh with the left hand. Lift the left knee toward the right shoulder. Return to the original position and repeat times, then do the other leg. Lower Back stretch: Sit with knees bent, legs wide, feet flat and pointed straight ahead. Tighten the abdominal muscles and tuck the chin to the chest while gently leaning forward. Pull on the ankles. Sit back and repeat times. 7
8 Gastrocnemius stretch (calf muscles): Sit with both legs extended and wrap the rope around the ball of the tight foot. Bend forward and tighten the quads and the shin muscles while pulling on the rope. Repeat times, then do the left leg. Soleus stretch (deep calf muscles): Bend the right leg slightly less than 90 degrees and grab the ball of the foot with both hands. Contract the shin muscles and pull the foot toward the body. Return to starting point, repeat times, then do the left leg. 8
9 Achilles Tendon stretch: Same as soleus stretch but with heel against the buttock. It takes several sessions to develop your technique and establish a daily routine, but stick with it and your flexibility will increase rapidly. For additional information, do an online search using keywords "active isolated stretching." Alan Bragman is a chiropractor living in Atlanta, Georgia. He is a former cat 3 cyclist and nationally ranked inline speed skater. He was on the medical advisory board at Bicycling magazine for 10 years and has written for other sports publications. 9
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