Stretchin it out?

[dangerousdave]

Ok- I do a pretty good routine in the AM, mostly for my Junkpile of a lumbar zone, inlcudes alot of abs/core work that I got outta Bicycle mag... via one of Chris Carmicheals articles on strengthening your core....
.....anyways, once I get to work or home - commutin hard n fast for 12 miles-- I seldom to never stretch. Iknow this is very detrimental to the tightness I experience in the hams and shyt, which leads to lumbar tightness but am I alone?
Do YOU GUYS regularly stretch once you've hit your commutin destination?

[tryandgetme]

I had a recent conversation with a swimming coach on a similar topic. here's what he said...

15:01:07 < chris> eh mike, which was you saying was useless? stretching before or after activity?
15:01:34 < iMike> not useless but there are concerns with streching before activity
15:01:46 < chris> like?
15:01:54 < iMike> it's pretty easy to overstretch a muscle that hasn't seen any recent activity
15:02:01 < chris> ah
15:02:08 < iMike> but what counts as activity might be less than you imagine
15:02:35 < iMike> like there's no concern with good hamstring stretches at the end of the day as you've prob been weight bearing enough to not worry about it
15:02:45 < iMike> even if you didn't do anything particularily active
15:02:58 < iMike> stretching immediately after excercise has it's drawbacks too though
15:03:30 < iMike> namely that a very hot muscle can be more pliable than a merely warm or cold one and can be induced to overstretch as well if one isn't carefull
15:04:02 < iMike> also stretching immediately after vigorous excercise can be problematic as the 'burn' can mask pain from over stretching
15:03:48 < chris> is no stretching worse than risking over stretching?
15:04:19 < iMike> no stretching is worse than poor stretching _usually_
15:04:36 < iMike> just be careful, avoid bouncing, stretch slow and pay lots of attention
15:04:53 < iMike> there are no prizes for stretching beyond your comfort zone
15:05:24 < iMike> stretching should always feel good. 99% of the time that'll be enough

so, same thing your highschool coach told you.

[K-Man]

I never stretch after my morning commute, it doesn't allow for sufficient warm-up, no matter how difficult those ten steps from the bedroom to the computer sometime seem. ;)

[RepublicanSS]

I've run since I was 17 and started riding seriously in 83 and I can't or won't stretch. I know after riding or running it would probably be helpful if done properly, but there is something about stretching that prevents me from doing more than seldom.

Its sound like you feel the same as I about it.:rolleyes:

[S. cerevisiae]

I think we all realize the benefits that flexibility bestows. Attaining this flexibility, and its subsequent maintainence, are the rub. I have only been a chronic stretcher when injured (back spasms from too many flops in the wrestling room), when I climbed, or when a coach made me.

I do know that it's generally accepted by most physio's that stretching a non-warmed up muscle is bad. Proper warm-up, or post work out is more gooder. Bob Anderson, the stretching guru (http://www.stretching.com/), always advocates stetching as the "warm-down" of ones work-out or atheletic endeavor.

[2dumb4gears]

Great thread. For the past 6 months, I've been on the Yoga train. There is actually a DVD out that focuses on Yoga for athletes (Amazon has it, featuring Rodney Yee). Since I've been doing this every morning, I feel a TON better all around. It's about an hour commitment, but so worth it. I'm more focused, more limber, and feel better on the bike.

We're into a sport that shortens the crap out of your muscles. Spend the time fixing it.

[wigger thomas]

As you get older you really need to stretch. You will lose flexibility very quickly and it's hard to get back. Post ride is most important. Pay attention to those hamstrings. Stretch at least 4x week. Yoga is great.

[bdee]

I learned to stretch the hard way - sciatic pain at 30 :eek: That sucked, but I learned some stretches that let me keep on singlespeeding all I want. I also added some gears back into the mix this year, that was a big help as well. Sometimes it's a hassle to stretch but I usually just incorporate it into my ab workout / pushup routine. The only thing I can think of as far as advice is to ease into it. It's not a race, just go slow and keep at it. The flexibility will come quicker than you think, and it's certainly helpful for those times you crash and flail around like a spaztic monkey. Not that I know anything about that..:rolleyes:

[mtnspider]

If I don't stretch after a ride, my IT bands really bother me and I get some interesting sensations in my knees. I hate that tight feeling.
Unfortunately, I don't always remember to stretch, especially after the commute.:(

[RickB]

Ok- I do a pretty good routine in the AM, mostly for my Junkpile of a lumbar zone, inlcudes alot of abs/core work that I got outta Bicycle mag... via one of Chris Carmicheals articles on strengthening your core....
.....anyways, once I get to work or home - commutin hard n fast for 12 miles-- I seldom to never stretch. Iknow this is very detrimental to the tightness I experience in the hams and shyt, which leads to lumbar tightness but am I alone?
Do YOU GUYS regularly stretch once you've hit your commutin destination?

Well..my story is interesting. I avoided back surgery (and by telling my tale have saved a few others from the same fate) by stretching. In my case, I had leg numbness/weakness, back/hip pain, and shitty riding as a result. I went to an orthopaedic specialist and a neurosurgeon, because I pretty much thought I was screwed and on my way to bad things (I had lost about 40% strength in my left leg). The neurosurgeon wanted to cut me (everything is a degenerative disc issue when you have a scalpel in your hand and an HMO to bill), the orthopod wanted to put me on a rack (literally) 30 days in a row, an hour a day. I spent a lot of time on Google since neither of these outcomes seemed optimal.

The net result was discovering the piriformis stretch. I started doing it, and by the end of the first day, the numbness and weakness was GONE. Your sciatic nerve goes right under this muscle, and if you do a ton of cycling/running and you have any genetic or other structural imbalances, one side or the other can spasm, and the symptoms seem a lot like a disc problem.

Since then, I've had a few friends (not cyclists) give it a try along with some core exercise, and the results have been very positive. Your mileage may vary.

Bottom line is that stretching is often a GOOD thing.

[1mystk]

I stretch all the time...

being in front of a computer almost 12 hours a day on my work shift, I have to get up and stretch...

I find that if I don't, I feel like crap...

stretching pre-ride and post ride is good thing for me ... I normally just warm up and take it easy the first 5km riding... I have also found walking my dogs before a ride and when I get home, my warm down is walking the dogs again... maybe this contributes to the fact that I have yet to feel pain after a ride? who knows?

when I went to a personal trainer, he made me warm up and stretch at the end of the workout... I was never in any pain day after a hard workout... maybe my muscles adapt well... maybe stretching contributes?

I have pulled a muscle stretching when younger and taking martial arts... my master taught me way to stretch without straining the muscle... just a mild stretch is good.. you only need to feel it a bit...

[dangerousdave]

Ok, I know, I sort of knew before I posted too...:rolleyes: But I was just lookin to see if ya-all were as slackassed as I sometimes get;)
Now that I have been properly dressed down, I shall strive to correct the error of my ways!

[slide]

As you get older you really need to stretch. You will lose flexibility very quickly and it's hard to get back. Post ride is most important. Pay attention to those hamstrings. Stretch at least 4x week. Yoga is great.

I'm 40 and can place my hands palm down on the floor with my
legs straight. I stretch when I feel taut after a ride but not always.

[brown group]

i had a rowing coach in college (who's name was, coincidentally, Bob Anderson) who left me with the habit of getting in a morning stretch in the shower every day. His theory is that your body is relaxed and keeping a daily stretch (especially for the hamstrings and legs) keeps your flexibility high over the long term reduces liklihood of muscle injury.

I also do brief, gentle stretching before I ride. The times I haven't stretched are the times I've injured myself (I'm 39 and have been mtn biking for 20 years now) - which have been fortunately few.

IT bands are a tough one - they are tendons (not muscles) and do not stretch much. My right leg is 3/8 inch longer than my left and the IT band can really get aggravated - but stretch does help if you do it consistently.

[wigger thomas]

I'm 40 and can place my hands palm down on the floor with my
legs straight. I stretch when I feel taut after a ride but not always.

You may just have long arms clyde:D

I can do that too but I do stretch regularly.

[davkatreb]

I just stretched the F*CK outta myself with beer and pizza. Now it's time to cool down with more beer.

[mscotch]

traditional Christmas fare?

[dangerousdave]

I just stretched the F*CK outta myself with beer and pizza. Now it's time to cool down with more beer.
?
awwwww davie- yur sucha charmer!!!!!!!!!!:p get crankyolfatwhitisharse out here so's I can test out my new pizza oven ! outdoor/fireplace style!

[Irie]

I stretch a little before i ride and try to do a deep stretch after. Yoga is the best for any sport or just life in general