my top 3 effective Hamstring Stretches for cyclists
Tight hamstrings. I’ve been there. And it’s a very common problem among cyclists. For a variety of reasons, including
The flexed position: On the bike, your body is in a seated position with the legs repeatedly flexing and extending.
The limited range of motion: Riding bikes involves a very limited range of motion in the hip joints.
Muscle imbalances: We cyclists tend to develop strong quadriceps, which can cause an imbalance between the quadriceps and hamstrings.
Overuse: We are on the bike all the time, not incorporating enough variety into our exercise routine.
Lack of stretching: We may neglect pre- and post-ride stretching of our hamstrings.
The tightness comes bit by bit. Making it easy to underestimate the problem over time. But ignoring this fact will eventually lead from little aches to discomfort. And from serious problems to injuries.
3 hamstring stretches
Consider this blog post as a little guide through 3 different progressions for stretching the hamstrings that are perfect for cyclists. Just forget about touching your toes and things like that. These 3 stretches are simple, effective, and can easily be incorporated into a routine. That said, let’s go!
#1 - seated hamstring stretch
This first exercise teaches you how to actually hinge from the hips and get into the hamstrings better. For this fone, get in a seated position. You can use a chair, a bench, or whatever you have handy. Then…
Sit down, a bit in the front of the seat.
Slightly spread your knees out. Straddling the legs a bit. Knees about 90 degrees.
Open your chest. Focus on getting your arch through your lower back and tilt your pelvis forward.
Then hinge forward at the hips, only until you can keep your lower back straight. If your spine is going to round, you took it too far! For a bit of help, put one hand on your belly and one hand on your lower back to feel and make sure you keep your spine straight.
Hold for a second and sink in with your breath.
Then gently get back to starting position.
Repeat the movement 5 times.
While doing this exercise, pay attention to the sensations coming up. You probably feel things open up from under the butt in your high hamstring area. You probably feel the lower back work to stay arched. You probably feel your upper back open up as well. And you might feel that you can get a little bit deeper with each rep.
exercise 1: sitting hamstring stretch
#2 - standing hamstring stretch
This second exercise basically follows all the same cues as the first one, but now from a standing position.
Stand up straight. Lock your knees out straight.
Stick your butt out a bit and keep the chest up again.
Hinge forward and let your chest diagonally come forward and down. But only go as deep as you can while keeping your back straight. Also now, use one hand on your belly and one hand on your lower back to feel and make sure you keep your spine straight.
Hold for a second and sink in with your breath.
Then gently get back to starting position.
Repeat the movement 5 times.
Maybe your movement doesn’t come very far. And that’s completely fine. As you go and perform the exercise more often, you will soon see you will get a little bit deeper and deeper. Believe me, you don’t need fancy stretches or something. You will be amazed at how many gains you can make with just this stretch if you really keep your lower back arched. It will really help you access a lengthened hamstring position.
exercise 2: standing hamstring stretch
#3 - squatted hamstring stretch
In this third exercise, you are going to actually round the spine purposefully to get as deep into a forward fold as possible. It enables you to stretch the hamstrings, but also the ankles, hips and spine in a squatted position.
Start folding forward.
Put your hands wherever you can get them on your legs. Maybe it’s right below the knee. Maybe the shins. Maybe on the ankles. Whatever works.
Then slowly and gently pull yourself down in a squatted position. Maybe your squat is not super deep. That’s fine. Maybe you get a bit deeper by lifting your heels.
Now, raise and straighten your knees. Pull yourself upside down a little bit.
Hold for a second and sink in with your breath.
Then gently get back to the squatted position.
Repeat the movement 5 times.
Perform this exercise with your hands wherever you can get them. Don’t force yourself to go too deep. Only use a bit of force to pull yourself upside down once your knees are straight to get them to respond.
exercise 3: squatted hamstring stretch
repetition is key
Easy, right? Only three exercises that really tap into your hamstrings and that feel really good.
Come back to this series two or three times a week and you will see some really massive improvements in your hamstrings. Stay persistent. Stay determined. And don’t get discouraged. For some of us, it can take a while before the hamstrings really open up. But if you keep doing this 2/3 times a week, I guarantee you will see some success.
If you made progress in your hamstring flexibility from where you started and where you are right now, I want to know! Comment below! Let me know if you are able to open those hamstrings up!