6 EASY LOWER BODY STRECHES

As a fitness professional I see a variety of body types; strong, slow, fast, heavy, bony and beyond. They are all beautifully different but there is one thing that almost all of them have in common, they are stiff! Stretching is essential to your body; workouts become limited, less safe and less effective when you aren’t properly stretching and everyday activities get more and more difficult to perform. Here are 6 easy lower body stretches to do between rides.

STANDING QUAD

Using a chair or a wall to help you balance, grab hold of your right foot with your right hand and pull your heel toward your butt. Keep your knees together and stand up tall to fully extend your hip. You should feel this in the front of your leg.

CRESENT LUNGE

Start with your feel together and carefully step your right foot far behind you bending your front knee as you go. Be sure to keep your front knee behind your toes. Keep your back leg straight and if you feel balanced reach your hands up to intensify the stretch. You should feel this in the front of your right hip (your hip flexor).

TRIANGLE

After Crescent Lunge, move your right foot in closer to your left foot. Both feet are flat and pointing straight out in front of you as you hinge from your hips to rest your hands on the floor. If the floor is nowhere in reach, rest your hands on your shins. You should feel this in the back of your left leg (your hamstring).

KNEELING LUNGE

Start by kneeling on your left knee and put your right foot on the floor out in front of you. Place your hands on either side of your right foot and lean your hips forward toward your right knee. Keep your chest lifted. You should feel this in the front of your left (your hip flexor).

PIGEON

Start out on your hands and knees. Slide your right knee forward so it sits in front of your left. Inch your right heel over toward your left hip and stretch your left leg all the way out behind you. You should feel this in the outside of your right hip. If this bothers your front knee, skip and do the Seated Figure 4 Stretch.

SEATED FIGURE 4 STRETCH

Start seated with both legs stretched out. Place your right ankle above your left knee and bend your left knee bringing your heel toward your butt. You should feel this in the outside of your right hip and glutes (your butt). The taller you sit, the deeper the stretch.

Hold each stretch for :30 and then repeat it all on the other side to keep your joints and muscles free and loose so you can move easily and get the most out of your ride and your life!

Michelle Fitzgerald – RIDEHOUSEmethod Coach

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