Bob and Brad
the two most famous
physical therapists
on the internet.
- Hi folks, I'm Bob Schrupp, physical therapist
- Brad Heineck, physical therapist
- And we are one of the most famous
physical therapists on the internet
- In our opinion, of course, Bob
- How 10 stretches for cyclists before and after riding it
and Brad and I were just having a discussion about this
Brad is more what you'd call
a serious biker
- Right, you know, I go out to get
- You're more on that end
- Right
I'm looking for speed
I want to get aerobic
I want to get my heart rate up
I want to give me a good exercise
I'm looking for speed
I'm not serious about speed, but
I clip in to my pedals
I don't go on the flats
- And I'm on the other end
I mean, I'll bike
I'll bike like six miles, Brad
- Sure
- I mean, that's, I just, and I'll do it like almost
as a adjunct workout
- Sure
- Like I'll run in the morning
and it's really nice out, you know
I just wanna get the bike out a little bit
- Right
- So I don't have clips, I have the
- Flats
- Flats but what's called the
- Oh, the cages
the cages
- Cages of the stir ups
- Yeah, I don't even what they are
That's how much I know about biking
So we, we go about it a little bit differently and
and we may talk about that as we go
over the stretches
- Right, So when you're biking and
we can start from the the legs up
I wanna start stretching my calf muscles
even though they're not used as much
as a hamstrings are the quads
it's important
because
I have cramped up in my calves already bicycling
I like to use a incline board
If you can you get that down here, Lonnie
and you know a nice stretch on here
you know, the pierce will say
hold it for 30 seconds
I don't have the patience
I'll stretch like this for five or 10 seconds
and I'll relax and I'll stretch it again
and I also bend my knee with it
so I get the solis as well as the gas track
and naturally I'm gonna do both legs
and if you don't have
- And you could also go off the steps.
- Yeah
- You know what I was going to say, Brad?
- Yeah, if you don't have one of those, you know
you can stretch it like this
- Right
- Up against the wall
If you have some stairs at home
- Let me hold that for you, Brad.
- Yeah, you just go up
and
hang up
and if you got your cycling shoes on
if you do a clip in this works fairly good on them
sometimes depends on what style you have
- So it's hangs you in place, doesn't it?
- Yeah
- So
- Yep. That, that depends on the person and the shoes
- By the way, Brad
I just noticed we had a couple new people
got wandered into our site here today
Thanks for joining us
If you are new to our site
please take a second to subscribe to us
We provide videos on how stay healthy
p pit and
(laughs)
healthy and fit
and pain free
- Yeah
- And we upload every day
- Okay. Hamstrings
- Hamstrings
- You know
- You want me to show it or not?
- Well
- No you don't, do you?
- Yeah, actually, because if you're not
clipped in or you're not pulling up on the back
of the pedal you don't use a lot of hamstrings
- Okay
- It's mostly quad work
but if you are clipped and
you really focus on pulling up on that pedal
to get more efficient, more speed, et cetera
hamstrings laying down for, for me, I like to
I can do it laying down
It takes the pressure off of your back
and you're more relaxed, takes a little more time
but use a stretch out strap like this
this works great
It's got holes in it
You can go like this and you can really relax
keep the knee straight
If you bend the knee and go like this
you're not getting the hamstring
you need to straighten that knee out
and pull it up
Hold it again for 10 to 15 seconds
If you want to really hook and get a good stretch
you'll go up to 30 seconds
You can do a contract, relax
Brad doesn't like to do it
because it takes too long
but it is a better stretch
- If I don't know anything like you said with bicycling
if you're really like
if you did karate or something like that
- Right
- You're really working on trying to get
increased motion
- Sure, right.
- Then contract, relax.
Just tell real quickly what it is, Brad.
- It's where you push down and pushing down
as hard as I can and then I relax and
then I pull up.
- Yeah
- Hold that for
- So he is contracting the muscle
and then he relaxes and while he is relaxing
he pulls it up even further
- Right
- Does work out good to get more range
- Exactly
- And the stretch out strap really works out well for that
- Right
- Because it it's hard to do any other way so
- Okay, good now
what I normally do
if I'm outside
I've got a little
curb that's about this high
- Yep, this about right
- And I'll keep my back straight, knee straight
and I'll hold that stretch
And this is, if you're with a group of people
you're gonna go ride, you know
this is one of those things you can talk, you know
it's typically a social event.
- Sure.
- You know, if you got someone else
or a group to ride with, and this is one
of those nice things you can do to stretch
to me it just feels good
I'm doing the other one just because it feels good
Okay, We better get on
- So you got your
you got your dance studio, Brad
you got your bar along
- Yes. We got the whole worked
(laughs)
- All right, quadriceps?
- Quadricep, those muscles
no matter what class you're riding recreational
or the more aggressive
quadriceps are working big time
- Sure.
- So the, the easiest one is just standing up
and pulling like this
and I'll show
Bob's, you're gonna be up nice and tall
it's critical
Hip is here
The knee is there
and you're pulling back
and you're gonna feel those quad stretch
if you do it like this with your hip flexed
you're not getting a stretch
and you'll feel the difference between this
- And that
- And this
- And that the hip flex your toes a little bit too
- Yeah
and then the other thing is, if you're like this
that's not gonna be effective at all
so you need have good tall straight back
- Always good posture
- Yep, and again
holding that 10 to 15 seconds
three sets
If you wanna go to 30, you can.
The other way you can get the quads
and again
after you're done riding
I think this is a nice way to do it
where you got some time
- Do you need help, Brad?
- Yep. I'll get it on there because
you don't have to have a partner for it
but use the stretch out strap again
and you put it around your toe and you lay like this
and this automatically puts you in that inline posture
so your back, your hips are where they need to be
And I have a lot of leverage here and
I'm just gonna use one of my
these loops up here and
right there I'm feeling a nice stretch right now
and I could just hold it
and relax and then once again
obviously use both legs or stretch both legs
otherwise you're gonna pedal in circles
next time you ride
That's my joke
- So should I show a hip flexer stretch, Brad?
- Yep. Quads then were gonna to the hip
hip surprises you
- I'm surprised that he's going to allow me to do anything
- Oh, sorry Bob sometimes I get on a roll
- No, I actually, no problem
all right so I'm stretching this one right here
and I'm gonna go ahead and lean forward
like this
- There you go
- And there I'm stretching the hip flexer.
- Good
big thing that people do incorrectly
on this is they lean forward with it
- Yeah
- Now I don't even feel it stretching anymore
- Right, you need to do this
you know, if you got tough knees or you're doing it
on some grass, you don't need the pillow but
in this area
- I don't have tough knees
- Yeah
- At my age, I'm no longer tough
- Right, and I probably wouldn't do it up on
the table or bed
you're probably gonna do it on the floor
but, this way it's easier for line
- Yeah, we're doing it
we do everything for you guys
- So the other way you can do it is
- You can actually do it like this, right?
- Right, if you
- And you do like this
- There, there you go
and then now you're gonna
- Stretch up like this
- So he's not stretching this leg is the
- I'm stretching the other one
- It's this hip flexer knee
coming up and there you go
you know this
you have to have a bed or something
that's high enough and now
Bob's six and a half foot tall
- Right
- This is a little low for him
if I did it on there
it would be a little more easier
just because of the
the height difference
- Yep. It works out good though
- Yeah
- It worked out good
- Great, okay
good
what are another ways of doing stretch?
- Extension and standing?
- This is the big one
- Yeah
- I think this is where a therapist is gonna say
this is more almost more important
than the leg stretches
- It is to me this is
- Yeah
- As the recreational biker this is
I do this one in another one
that's all I do
- Right. And the reason is
because when you're biking, you're flex forward
particularly if you got arrow bars or
you got the drop bars and you're down like this
your back is taking a beating
whether you know it or not
- Even if you don't
I have the upright bars, Brad
- Yeah
- I'm still, I extend and start to creep forward
- Right
- It's like, it really is hard work to keep up
and of course you're getting a lot of wind resistance
- Even the mountain bikers
on those bikes, the same, same thing
So what do we need to do?
The back is flex forward for a long period of time
We need to extend it backwards to maintain normal
and healthy range of motion in the spine
- And I think it's a good one
This is a good one really
to do before and after
- Yeah. I agree
- A lot of them are good to do after too
but this is one
If you were gonna do one
this would be the one after
- Sure. Yep.
So what are we gonna do?
Just standing
- Just standing, you can just go ahead
Yah, Melanie? Put your
you can put your hands on the belt for the stretch
- That's what I'm looking for
and you, and you lean back
like this and you giving yourself pressure
and you can use your palms to it like this
there's different ways to do it, but I
- So you're gonna do, you know
five to 10 repetitions of this if
- And Brad has a strap
I even take my fist like this Brad sometimes
and I put them up here
- There you go.
- And I will get the mid back even a little more
- Yeah, exactly.
If you do happen to have the strap, I like this
because you can get your thumbs in there
like this easy on your hands and just watch there
I can adjust at what level I want to go
and really get a nice stretch on that back
and go all the way back
as a matter of fact, I'm jumping right into this Bob
I'm actually gonna stretch my neck out
- Wow.
- And, and do a little stretch first
I'll do some chin tucks because when your head's forward
like this you're extending the upper spine
and flexing the lower cervical spine
and we wanna reverse that
So we do that with a chin tuck
and then we're gonna roll all the way back
- I'll put a link to this strap too Brad
since we've been talking about it so long
- It is, you know, for an active person
- And it's inexpensive and
and you can put it in your pocket
- Right
- You know so
- Yeah, you literally can
- I was gonna show a bonus one Brad
I mean the one because we're at 10 already, aren't we?
- Well, we didn't do the prone
- Oh, the prone extensions.
- Yeah
- I'll do those, do you mind?
- You go
go right in, yeah
- You're better at this than I am
- So you're gonna go ahead
you're gonna put your hands
right below your shoulders and
you're gonna keep your pelvis down
and you're gonna do press up like this
- Right
- And this is the one I do beforehand
I don't do them on standing
I do this
- Right, yep.
- And I keep my pelvis down
you don't wanna do this
where the pelvis actually comes up
you're trying to get the arch in the back
- Yep
- So
- So, this again, is the whole concept
we want to maintain a healthy spine
and riding a bicycle does not good for it
This is gonna counter that flexed forward posture.
- And if your back is tight
and you wanna start getting a little more motion this way
and a lot of times this helps decrease back pain
- Let's show them
This is just like the same concept
when I was standing, you can use a stretch out
strap to give a little more
extension and stretching in that back
- And you can move it on different levels here too
you can you kinda move it down a little bit more
and get it more down in this area here
I'll have to regrip
I'd have to go into a lower level here like that
like this, now I'm getting it down here
- Yeah
- This works out good
because you have the different handles
at different levels with the stretch on script
- Right
- So
- Okay
Well
Bob
once again
(laughs)
we've got 10 minutes of incredible valuable information
- Q plus
- They had to get it through us, unfortunately
- Yeah
- But it is definitely gonna make a difference
on how long your body last your performance
and how you feel after and before you go biking
So
be careful
wear your helmet
yeah, wear your helmet
- Thanks for joining us and yeah
wear your helmet keep protect
- Yeah, we don't wear helmets
Obviously, there a lot of falls
and problems are coming up left and right
- All right
Thanks for watching us.