Stretching and-core-strength

Our Guide to Stretching and Core Strength will help you prevent injuries and enjoy cycling as you prepare
for AIDS/LifeCycle. Thank you to Tony Poland for his contributions to this guide.
Note that if any movement is painful, you should stop doing that stretch/exercise and seek medical
assistance for guidance. You do not have to go as far as the model in the pictures in this guide.
Only take a stretch as far as you need to achieve that edge of discomfort; that is where you will
achieve your best results. Pain is your body sending you a message and you must translate that
through either experience or a medical professional.
When to Stretch
Stretching before exercise is a good general practice. However, the stretches that make the largest
difference in your program will be those done after exercise. When the muscles are hot, like after
exercise, they will stretch with less resistance and retain their new length much more efficiently than after
a light warm-up or when cold. Stretching after exercise helps to avoid muscle soreness and directs the
muscle repair systems in the body to strengthen the connective tissue of the muscles stretched. The most
important time to stretch during training is post-ride & at breaks. However, on the AIDS/LifeCycle Ride in
June you should stretch every morning, at every rest stop & at base camp when you arrive.
How Far to Take a Stretch
Stretching should never be painful. Only go far enough to feel “the edge of discomfort,” no further. If
you're trying a new stretch and you don't feel the target muscle stretching, review your instructions and try
again with careful attention to the details of form.
How Long to Hold Each Stretch
The Golden Rule of stretching is to always hold a stretch for at least 30 seconds. If you are having
problems with a muscle group, hold all stretches for that group one full minute.
Symmetry
Please honor your body's natural goal of symmetry and stretch both sides of the body evenly with each
stretch performed.

Stretching
1. Calf Stretch - Two Stages: GASTROCNEMIUS & SOLEUS
• Find either a curb/step to drop your heel off or a pole or wall to push against
• Use either position to stretch your calves, one leg at a time
• It is vital to stretch with your knee straight and with it bent
• There are two layers of calf muscles and they must be stretched separately for 30 seconds each.
• Repeat on the other side
Calf stretch Straight knee version Bent knee version
Step-straight knee Step-bent knee
Calf Stretch Heel in Detail
It is possible, when stretching the calf, to isolate
the inside or outside head of the calf. Generally,
it is best to stretch with the heel/foot straight
unless your doctor or physical therapist directs
you to address either head of the calf muscle
individually.
Like this..................NOT this...................OR this.
Guide to Stretching & Core Strengthening 2 of 20

2. Front of Shin: TIBIALIS ANT.
• Kneel with your knees & feet hip width apart.
• Place the tops of your feet on the ground and slowly sit back onto or toward your heels.
• Take your time if your shins feel tight.
• Don’t force the stretch if you can’t sit on your heels.
• Go only as far as you need to achieve that “edge of discomfort.”
• If you're sitting on your heels & still don’t feel a stretch, slowly raise one knee at a time to add
length to the stretch. With this last option, be sure to repeat on the other side.
Step one Sit back until you a feel stretch Sitting on heels Raising one knee
3. Lateral Side of Lower Leg: PERONEALS
• Holding onto something solid for stability, in a controlled manner, slowly & gently allow one ankle
to roll onto the outside of your foot.
• You should feel a stretch on the lateral (out)side of your lower leg.
• Repeat with the other leg.
Start position Finish position Start detail Finish detail

4a. Front of Thigh Stretch: QUADRICIPS
• Holding onto something solid for stability, raise one foot behind you & hold it with your hand on
the same side.
• Stand up straight, PLACE YOUR KNEES SIDE-BY-SIDE, and PUSH YOUR HIP (on the
stretching side) FORWARD.
• If that isn't a stretch, slowly pull the foot toward your glutes.
• Repeat on the other side.
If you have really long quads & don't get a stretch with this version, you may need to do the 3-
POINT QUAD STRETCH below.
Foot in hand Knees together Side view Hip forward Pull heel up
4b. 3-Point Quad Stretch: Alternative
• Kneel on your right knee, place your left foot on the ground in front of you, left knee bent a little
less than 90°.
• Reach back with one or both hands to grab your right foot.
• Hold it there while you raise your chest up high, back straight.
• If you’re still not in a stretch, shift your weight forward, keeping your chest high.
• Do not allow your front knee to bend beyond 90%.
Kneeling Grab foot Chest up/lean forward Finish position

5. Back of Thigh Stretch: HAMSTRINGS
• Standing tall, a little more than arms’ length from a wall, place your left foot in front and your right
foot in back as if you'd just taken a step. Right foot 2 to 3 feet behind your left foot.
• Align your right heel directly behind your left heel.
• Turn your right toes out about 30°.
• Square your hips to the front foot (left hip back/right hip forward), straighten your knees & arch
your low back (see 2nd picture below).
• Arch your lower back and try to maintain that arch as you bend forward from the hips.
• Reach for the wall and then walk your hands down until you feel the stretch in the back of your
left thigh.
Foot position Square your hips Arch your low back Reach for the wall
6a. Groin Stretch: ADDUCTORS
• From a standing position, widen your legs, with your knees straight, until you can feel a slight
stretch in your inner thighs with your hips back.
• Now, slowly shift your hips forward till you can feel a general groin stretch.
Do this Adductor stretch and one of the other two below (6b or 6c).
Place your feet as wide as possible Stand up straight, push your hips forward

6b. Inside Thigh Stretch: ADDUCTORS
• From a standing position, widen your legs, with your knees straight, until you can feel a stretch in
your inner thighs.
• Bend at the waist & reach straight down from your shoulders for the ground.
• You can deepen the stretch by walking your hands back between your legs.
• Mind your balance.
If this version is too hard on your knees, do the reverse butterfly version (6b) instead.
Reach for the floor Shift weight & hands back
6c. Reverse Butterﬂy Adductor Stretch: Alternative
• You may want an exercise mat or soft carpet for this stretch.
• Start on your hands & knees, move your knees as wide as they will go, turning your feet out.
• Brace your elbows directly below your shoulders.
• Now slowly shift your hips back toward your feet until you can feel a stretch in your inner thighs.
Knees wide as they go Shift hips back toward feet

7. Outside of Hip & Thigh Stretch: ABDUCTORS
• Stand at a little less than arm’s length from a wall or pole for stability.
• Face 90° away from wall/pole on your right side, bracing yourself with the wall/pole.
• Stand on your left foot and cross your right foot in front, placing your whole right foot solidly on
the ground so you can put weight into it.
• Push your left hip out to the side as far as you can. Really push it out!
• Keeping your body in one plane, bend to your right side.
• Reach your left hand to the top of your head.
• If possible, turn your chest upward toward the sky. Do not stretch into pain.
Facing 90° from wall Cross inside foot PUSH your hip out
Hand to head Turn your chest to the up

8a. Standing Glute Stretch: GLUTEUS MAXIMUS
• Stand on one leg, raise the other foot to knee level and cross it over the other knee.
• Bend at the hips, keeping your back as straight as possible and reach for the ground, a wall or a
fence for stability.
Cross knee Side view Reach for floor/wall Side view
8b. Sitting Glute Stretch: GLUTEUS MAXIMUS
• Sitting at about knee height, cross one ankle over the other knee.
• Bend at the waist, keeping your back as straight as possible until you feel the “edge of
discomfort” in your glutes.
Cross your knee Bend forward from the waist

9a. Standing Hip Flexor Stretch: ILIOPSOAS
• Start in a wide stance and turn 90°, bringing your back heel off the floor and over your toes.
• Your front knee should be just shy of straight and your back knee should be locked straight.
• Draw your navel to your spine (stomach in), hold your torso upright and place your hands on your
front knee to brace yourself upright.
• Next, shift your hips and torso evenly forward, bending your front knee, until you feel the stretch
in the front of your left hip.
• If you don’t feel the stretch, go back to the beginning of the instructions and make certain you
keep your hips, and back straight.
• Don’t allow your low back to curve as you shift forward.
Wide stance to start 90° turn, back knee straight Heel detail
Keep your torso upright Bend your front knee

9b. Kneeling Hip Flexor Stretch: ILIOPSOAS
• Start in a kneeling lunge on your left knee with your right foot out in front, on the ground.
• Your front knee should be just short of straight at this point.
• Draw your navel to your spine (stomach in), hold your torso upright and place one or both hands
on your front knee to brace yourself upright.
• Next, shift your hips and torso evenly forward, bending your front knee, until you feel the stretch
in the front of your left hip.
• If you don’t feel the stretch, go back to the beginning of the instructions and make certain you
keep your hips, and back straight.
• Don’t allow your low back to curve as you shift forward.
Front leg almost straight Chest up, bend your front knee

10. Chest Stretches – 3 Stages: PEC MAJOR & ANT. DELTOIDS
• Find a doorway or pole to push against.
• Place your right upper-arm straight out against the doorway/pole, with your elbow even with your
shoulder (shoulder & elbow at 90°).
• Put your right foot forward, shift your torso forward and turn to the left.
• You should feel a stretch across the top of your chest muscle. Hold for 30 seconds.
• Slide your elbow up a couple inches so it’s slightly higher than your shoulder and repeat the
stretch. Hold for 30 seconds.
• This time you should feel the stretch at a downward angle across your chest, maybe in the front
of your shoulder as well.
• Move your elbow slightly below your shoulder to stretch the very top of your chest muscle. Hold
for 30 seconds.
• Now repeat all three stretches on the left side of your chest.
Shoulder & Elbow at 90° Elbow level Elbow raised above shoulder
Elbow below shoulder Shift forward and twist

11. Back of Arm Stretch: TRICEPS
• Reach one arm overhead and bend the elbow, extending your hand behind your neck or back.
• Reach up with the other hand to draw the elbow gently back until you feel that “edge of
discomfort.”
Reach arm overhead Draw elbow toward back of head Bend elbow behind head
12. Forearm Flexors:
• Stand or sit with your elbows out evenly, hands together with the fingertips of one hand against
the heel of the other hand.
• Press with the heel of the upper hand against the fingertips to extend the wrist back until you feel
a stretch in the palm, the wrist or the lower part of the forearm.
Elbows out Fingertips at palm Press palm against fingers

13. Forearm Extensors:
• Start with your right elbow in your side. Make a ”soft fist” by lightly closing the fingers of your right
hand.
• Place your left thumb on top of the soft fist.
• Wrap the fingers of your left hand around the soft fist.
• Relax your right hand completely.
• Using the left hand, curl the soft fist upward and outward toward the outside of your right
shoulder.
• Hold for 30 seconds and repeat on the other side.
Elbow in side, make a soft fist Thumb on top of fingers
Curl your fingers around the soft fist Curl the wrist toward your shoulder

14. Neck Series: Many of the neck muscles attach on or just below the shoulder girdle (collar bone &
shoulder blade). In order to stretch your neck, you need to lock one shoulder down by putting that arm
behind your back. With the other hand you can gently stretch your head & neck muscles on the “locked
down” side. Be sure to repeat the whole series on both sides. Also, be sure to do this series of stretches
with good posture; sit up straight with your head held high.
14a. Top of Trapezius:
• Reach your hand across to the other side of your head.
• Pull your head straight over toward your shoulder.
Arm behind back Hand on head Pull straight toward other shoulder
14b. Levator Scapulae:
• Turn your head 45° away from the “locked down” shoulder.
• Place your free hand over the side of your head to the back & pull your head gently forward at
that 45° angle (toward your arm-pit).
Arm behind back Hand on back of head Pull toward your arm pit

14c. Scalenes:
• Turn your head toward the free hand side as far as it will go.
• Now reach up from behind, put your hand above your ear & gently pull your head over as if you
would fold the other ear onto your shoulder blade.
• You should feel this stretch on the front side of your neck.
Arm behind back Hand over your ear Pull your head back
14d. SCM:
• Release the pressure from the last stretch but keep your head & hand in the same position.
• Now turn your head slightly to look up while you gently pull your head straight to the side (as in
14a).
• You should feel a stretch from the front of the neck to just behind your ear
14c Finish position Turn to look up while... Pull your head straight to the side
.
Be sure to repeat each of the Neck Stretches on the other side.

Core Strength
The following exercises are intended to strengthen your core muscles for stability on your bike when
riding for long hours. As with any exercise program, you should consider consulting your medical
professional before you begin to be certain you won’t injure yourself.
15. Crunches: RECTUS ABDOMINUS, TRANSVERSUS ABDOMINUS, ABDOMINAL OBLIQUES
• Lay on your back with your knees at a little more than 90°.
• Place your fingertips on either side of the back of your head – without lacing them together.
• Spread your elbows as wide as they’ll go and keep them there throughout.
• Put your eyes on a spot on the ceiling you can just see under your eyebrows and keep them
there throughout the crunches.
• Tilt your pelvis back (pelvic thrust) so your low back goes flat on the floor. Keep it there.
• Now raise up to the starting position, the point where your shoulder blades just leave the floor.
• THIS IS YOUR START POSTION.
• Now slowly crunch upward, keeping your neck straight and your eyes on the spot on the ceiling.
Do not strain your neck.
• Use your stomach muscles only, keeping your pelvis perfectly still. Your movement should only
be an inch or two. Then slowly lower to the start position, ready for your next repetition.
• Repeat your slow crunch motion, preventing your shoulder blades from touching the floor until
you have finished your first set of however many you can do before your stomach gives out.
• Rest 30 seconds and repeat once.
• Let your eventual goal be 3 sets of 20 or 30, but take your time getting there.
Knees at a little more than 90° Eyes locked on one spot
Elbows wide, fingertips on either side of head Tilt your pelvis so your low back goes flat on floor
About Holding Postures
On each of the holding postures where you are counting breathes, start with short holds. Do not
overexert yourself, causing an injury and a set-back in your training. Take your time. As you get stronger
you can extend both sets up to a full minute. As stated in the first paragraph of this worksheet, “Pain is
your body sending you a message”. Do not ignore that message. Get help. That’s why we’re here.

16. Cobra: ERECTOR SPINAE, MID TRAPEZIUS, RHOMBOIDS, TRICEPS
• Lay on the floor, face down with your hands directly under your elbows.
• Direct your index finger toward the space beyond your head (see photos) and spread your fingers
as wide as possible.
• Place all ten toes solidly on the floor and keep them there throughout the movement. Actively
engage the muscles in your front thighs to hold the toes down.
• Draw your shoulder blades together strongly and use your back muscles to raise your head and
shoulders up off the floor as far as is comfortable.
• Do not use your hands and arms yet.
• Keep your chin in (DO NOT CRANK YOUR HEAD UP).
• Hold this position for one to 3 breaths and then release back to the start position.
• On the second repetition, hold for 1 to 3 breaths and then push down and back with your hands
as if you would drag your body forward. Raise your head and shoulders a little more off the floor
and hold for another 1 to 3 breaths.
• DO NOT STRAIGHTEN YOUR ARMS ALL THE WAY.
• Be gentle with yourself and allow time to advance.
• Work within your physical limits to prevent injury.
Hands under your elbows, fingers spread Hold toes down Shoulder blades together
Keep your chin in as you come up Do not extend your arms all the way

17. Elbow Plank:
• Lay face down on the floor, lace your fingers and place your elbows under your shoulders.
• Pull your shoulder blades together on your back as far as possible and raise up on the balls of
your feet, toes tucked under.
• Keep your chin in (do not crank your head up).
• Keep your body straight and maintain this position for 1 to 3 breaths, then release back to the
floor.
• On the second repetition, hold until your body begins to shake or for one minute, whichever is
greater.
Lace fingers, elbows under shoulders Shoulder blades on back, body straight
18. Side Plank:
• Lay on one side, prop yourself up with your elbow directly under your shoulder.
• Your forearm should extend in the same plane as your body. If it doesn’t turn that way, turn it as
far as it comfortably goes in that direction.
• Keep your body straight. Do not allow your butt to stick out or hips to droop.
• Place your top foot out in front of you with your hip, knee and ankle at right angles.
• Hold this position for one to 3 breathes, then release back to the floor.
• On your second repetition, extend your top leg out with the lower leg. You can either stack the
feet or place one in front of the other.
Note that if this second position is too much for you, keep practicing the first position until your
body strengthens and you can complete at least 2 breaths in this new position.
• Hold until your body begins to shake or for one minute, whichever is greater.
Elbow under shoulder, top foot on floor Both legs straight, feet stacked or staggered

19. Pointer:
• Start on your hands and knees, wrists under shoulders, knees under hips.
• Extend one foot out toward the wall behind you.
• Keep your hips level and your stomach tucked in toward your spine.
• Raise the opposite arm out in front of you, thumb up.
• Hold this position for one to 3 breathes, then release your limbs back to the floor.
• Do a second set on each side until you begin to shake or for one minute, whichever is greater.
Start on all fours Extend opposite arm/leg, stomach in
20. Tabletop:
• Sit up straight on the floor, knees bent, feet on the floor.
• Place your hands at the back of your butt, thumbs behind, index fingers in line with your thighs.
• Press your palms into the floor and draw your shoulder blades together on your back.
• Shift your weight into your hands and feet as you lift your butt off the floor and form a table with
your body.
• Check your shoulder blades to make certain they have stayed together as much as possible.
• Keep your head in line with your torso and your chin tucked in.
• Hold this position for one to 3 breathes, then release your butt back to the floor.
• Repeat, holding a second repetition until you begin to shake or for one minute, whichever is
greater.
Hands on either side of your butt Shoulder blades together Raise into a tabletop

21. Ab Roll:
• Ab roll is a 4 position core movement that involves the entire core of the body; abs, spine, hips
and shoulders.
• Start in Position 1 with your feet and hands on the floor, toes up, palms down.
• Move into Position 2 by flexing your hips and core to raise your feet up to the level of your
shoulders.
• Shift your feet to the right until your feet are just above the floor at the level of your shoulders and
pause (Position 3)
• Shift your feet back to Position 2 and then to Position 4 pausing with your feet just off the floor.
• Lift your feet back into Position 2 again and then proceed left to Position 5, again pausing with
your feet just off the floor at the level of your shoulders.
• Raise your feet back to Position 2 and then again to Position 4. That’s one repetition.
• The goal is to build to 5 repetitions.
• When you tire, continue with your knees bent until you complete 5 reps, resting when necessary.
Position 1 Position 2 Position 3
Position 4 Position 5
Recommended Reading List
1. Stretching, by Bob Anderson (ISBN 0-936070-22-6)
The stretching standard in the bodywork and physical therapy community.
2. Sport Stretch, by Michael J. Alter (ISBN 0-88011-823-7)
An advanced book on stretching for specific sports and muscle groups.
3. Hatha Yoga Illustrated For Greater Strength, Flexibility, and Focus, by Martin Kirk, Brooke Boon &
Daniel DiTuro (ISBN 0-7360-6203-3)
A great book on Hatha yoga based on the Anusara principles of yoga alignment.

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