In the previous article (if you missed it click HERE) we have described the three pillars to have a toned and protected back, in this study we focus on stretching; a training tool for which there are several schools of thought. That it is useful is beyond question, what I will try to describe is how to approach it depending on the moment in which we do it.
1)Stretching before training or a competition
I am not a lover of stretching as a tool to use before a competition or a workout, during the warm-up phases you need to increase the speed of blood circulation, increase capillarization, raise heartbeats and breaths; all factors that do not improve with passive stretching. At this stage it is best to work actively, with lunges and pedaling. Stretching comes into play when there are previous stiffnesses, especially in the pelvis and lumbar spine or that of the shoulder girdle and neck. In this case, elongation can also be a useful supplement to global warming.
2) At the end of an effort
Also in this case it is necessary to differentiate the work, taking into account some elements, such as the duration of the effort, its intensity and type.
- If we have done a high-intensity work, with an important production of lactic acid; it will be good to give greater value to medium intensity work; like the classic agile kick, which guarantees continuous muscular work and keeps the blood circulation speed high. In this way it will be possible to transport waste more quickly and improve the work of cleaning the muscles. moreover, the production of adrenaline and noradrenaline due to the high intensity of the effort, will modify the response of our muscles, partially nullifying the function of stretching. Some stretching exercises may be useful for the parts that have retained greater static, such as the shoulders and lumbar muscles.
- A similar argument can also be done when we carry out work of medium intensity but for a long time. In this case it will be important to focus even more on the shoulders and neck; also emphasizing the pectoral and the muscles linked to the pelvis with particular attention to the psoas.
- If, on the other hand, we shot for a whole day in Park; then, alongside the work for the back and shoulders, it will also be good to give relief to the quadriceps. These having worked for long times in isometry will need to be stretched, as well as appreciate a light pedaling that restores the correct dynamics.
Stretching as an independent workout
It is in this situation that stretching can be most beneficial. In fact, planning sessions that focus on stretching exercises allows you to use the movements to correct postural problems. It is a method that could also stress the muscles, so it is not advisable to do it before a workout, as it would be useless in a hot body. This type of training will be the subject of the next appointment, where I will show you a series of exercises dedicated to those who ride a bike.
Conclusion
It is understood how stretching is an important training tool but to be used with knowledge of the facts, setting goals to be achieved depending on whether you are at the starting gate, about to do a long workout or away from any other effort.
