Pre-Bicycle Riding Stretching Exercises

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It's always important to stretch before a workout, even if that workout is going to involve riding a bike. Learn about pre-bicycle riding stretching exercises with help from a master trainer and fitness instructor in this free video clip.

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Video Transcript

Hello, my name is Andre Farnell, fitness mindset coach and master trainer at Better Body Experts Fitness Solutions. Today, we are going to be talking with you about pre-stretches to do right before riding. Going to be getting into three stretches. The first one is going to be a standing calf stretch. So with the standing calf stretch the first thing you want to do is relax. And even before you do any of these stretches you should probably cycle around just a little bit to get the blood flowing to the muscles that are going to be used for the ride. But anyway standing calf stretch you want to place the heel down into the ground then bend over at the hip. Really stretching out the glute and reach down as far as you can. And pull up. Pulling up is what's really going to make the gastrocnemius which is your calf, it's whats going to stretch the calf out. You are going to hold it for 10 to 30 seconds and then switch. Opposite side, plant, down. And up. The second is going to be a standing quadriceps stretch. In that stretch you want to be aware of your balance. So what I tell a lot of people to do is place the opposite side hand out. Transfer the weight, grab at the ankle. And what you want to do is push behind you with your knee behind. This is going to stretch out the quadriceps. So this is the big muscles at the front part of your leg. Press those back and down. Now stretch the opposite side, left arm out, up, and back. Remember you are pushing behind you with the knee instead of pulling at the ankle. And down. And the third is going to be standing glute stretch. So you stand here. Place the ankle at about knee level. And what you want to do is sit back, and down, and back. And down. What you''ll start to feel is a stretch in what is called your piriformis muscle and your glute, which is you know the backside of you. And sit down as far as you can, as far as you can and up. You are going to switch to the other side and repeat. So right above the knee, sit back, back, back, back, and down. Go as far as you can and stretch. This is going to really open up the muscles of the hip and the piriformis. And there you have it. Three stretches to do before you go out for a ride. Thank you it's been Andre Farnell, fitness mindset coach and master trainer at betterbodyexpert.com.

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