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@Scrabble
I am not a physio (IANAP) but basically I'm on a mission to be able to touch my toes within a year. Not sure how this is going to go, but feel like I'm making progress.
So first thing is try and touch my toes, then stretch my calves out and my thighs. Also got some clever/weird sitting down technique going on for the glutes. Each one is 10 to 15 seconds.
Try and do it after everyride, but sometimes I'll just try and touch my toes while i'm waiting for the kettle to boil...
I'm also trying to strengthen my core, so evenings see me try and remember to get off the sofa and do a handful of sit-ups, plank things and press-ups. I used to windsurf a fair bit, so this kept the core in shape. Now I don't get out so much so need to strengthen or I'm knackered after about 10 minutes on the water, but sure it will also help on the bike.
Thats about it. Definitely feel more comfortable getting longer and lower on the bike. Hopefully this will continue.