✨Do you warm up before you hop on the bike?✨
A good dynamic stretching warm-up routine is important to do before you head out for a ride. Dynamic stretching is a stretch performed by moving through a challenging but comfortable range of motion repeatedly. This type of stretching prepares the body for movement by activating muscles improving their function. Dynamic stretching has been shown to improve cycling performance by improving joint and muscle flexibility/mobility but does not reduce explosive power. 🚴🏻
The benefits of dynamic stretching warm up:
➡️ Increasing body temperature prior to exercise
➡️ Injury prevention primarily due to an increased and fluid range of motion
➡️ Prevent muscle imbalances
➡️ Neural activation
A warm up should be effective, short, and specific to your sport and your needs. A recent study published by Eric D Ryan et al suggests that a dynamic stretching routine lasting 6 min as a warm up is ideal for cyclists to improve ride performance. The study suggests first performing a 5 min jog but you could always substitute with an easy spin or jumping jacks.
In addition to improving performance, dynamic stretching will also counteract cycling’s repetitive motions and sustained postures that may cause pain and dysfunction. I think we can all find 6 min to warm up to get improvements in flexibility and performance.
Dynamic stretching warm up
Perform 3-4 reps each side, each exercise
Walking knee to chest
Walking quad stretch
Walking figure 4
Walking Frankenstein
Hip Figure 8
Forward lunge with overhead reach
Forward lunge with rotation
Lateral lunge
High knees
Butt kicks
Skipping
Why not static stretching for a warm up? In general, research shows that sustained static stretching should occur after a workout since performance is shown to be negatively impacted if stretching occurs before exercise.
I like to pick a few of the exercises that best address my clients specific needs and start there.
Not sure what's best for you? We can help!
Acute effects of different volumes of dynamic stretching on vertical jump performance, flexibility and muscular endurance
Eric D Ryan et el. Clin physiol Funct Imaging. 2014 Nov.
