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  • For British Cycling members, this week's insight had 4 good stretches for post-ride use, and as someone with tight hamstrings I can tell you they're really effective. The Indian Knot is especially good for me, but the others are all good too.

    http://www.britishcycling.org.uk/insightzone/features/article/izn20130617-Phil-Burt-s-Big-Four-0

    If you're wondering what the big four are and don't have a subscription (why not?):

    Bulgarian Squat: 30-90 second hold, three times on each leg

    Indian Knot: 30-90 second hold, three times for each leg

    Modified Hurdler Stretch: 30-90 second hold, three times for each leg

    ITB Foam Roller: 10 each side, each one takes 3 seconds

    I haven't done the last one, but the Indian Knot my physio had given my for my Sciatica Piriformis and the Hurdler Stretch I really felt.

    If you are a BC member then the page above gives far more details, safety tips, images demonstrating, etc.

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