MX101's Tech Tips: Stretching

April 12, 2005

By Kevin Tyler and the crew at MX101.ca

Stretching is as vital as warming up your bike before you ride however; it is the single most overlooked pre-ride routine out there. Whether you are a top pro or just a weekend warrior there is nothing worse than cutting a day of riding or racing short because of a pulled muscle.

The important lesson for stretching is not to “bounce” the muscle. You should feel a slight pull and hold in that position for 20-30 seconds. If some stretching is good then more stretching is better. Even if you are not a regular at the gym but add 15 minutes of stretching daily into your couch potato routine, you will feel the difference not only while riding but in the recovery phase as well.

I know some pro riders who will stretch 3 times a day—every day—to ensure that they are limber and flexible. I guarantee that if you are diligent about stretching once a day for a couple of weeks straight, you will notice a significant difference. There are hundreds of different stretches for every muscle in the body, MX101 does not pretend to be doctors or personal fitness trainers but here are a few out of our normal routine:

Shoulder stretch: Keeping your arm extended at shoulder height, legs shoulder width apart, twist your upper body and look over your opposite shoulder until you feel a slight pull. Hold for 30 seconds. Switch arms and repeat three times. Quote from Kevin: "I hate the photos and I am surely no model but I couldn't convince my wife to do the stretches in a bikini!"

Groin Stretch: Starting with your feet wider than shoulder width apart and toes pointing straight ahead, slowly lunge to one side. Keep your back straight and DON’T bounce. Hold for 30 seconds and then switch sides. Repeat each side three times.

Forearm: Holding both arms fully extended with hands facing forward and palms parallel to the ground, try to pull your fingertips up towards the sky without moving your arms. When you feel the pull, hold for 20 seconds.

Forearm Twist: Starting in the same position as above, twist your hands 180 degrees so that they are facing backwards and hold as you feel the pull for 20 seconds.