About Abi -
Abi Carver designs yoga routines for mountain bikers looking to eliminate muscular aches and pains, gain an edge in competition and unlock razor sharp mental focus, for next level performance. Her aim is to make yoga more accessible to action sports athletes so that they can do the activities they are passionate about for longer, with less pain and with more skill. Follow her
@yoga15app for more yoga tips and tutorials.
Tight hamstrings, as with the other aches, pains and limited range of motion you experience as a mountain biker, do not have one simple cause and an equally uncomplicated solution. As you may have already discovered, consistently stretching your hamstrings is not getting you any closer to touching your toes. When you stretch chronically tight or overactive muscles without correcting the cause of the dysfunction, you may provide temporary relief, but you risk tearing the muscle. As always, we need to adopt a multi-faceted approach that combines stretching, mobility work, strengthening exercises, and deep breathing.
As a qualified yoga instructor, I've not been trained to evaluate postural and sport-related musculoskeletal dysfunctions, so I’ve worked closely on this article with Structural Integration and Myoskeletal Therapist Ari Globerman to put together a prescription designed to safely and effectively loosen up tight hamstrings.
What are the hamstrings?The hamstrings are a group of muscles that run down the back of your leg from the hips to your lower leg, crossing behind the knee joint. They are responsible for hip extension and knee flexion.
Hamstrings are one of the main muscle groups that are active when you’re riding. The upper part of the hamstrings is involved in the downstroke of pedaling and the lower part is active as you bend your knee for the upstroke.
What are the main causes of tight hamstrings?By tight hamstrings, I’m referring to a sensation of stiffness in the backs of the legs, as well as an inability to move your muscles and joints through full range of motion ie. to touch your toes.
1. Tight hip flexorsThe hip flexors (psoas, iliacus, rectus femurs and tensor fascia lata) become tight from spending the majority of the time in a shortened position – sitting at work, in the car, in front of the TV and then on the bike.
2. Weak glutesOveractive hip flexors inhibit the glutes through a process known as ‘reciprocal inhibition’. As the muscles on one side of a joint become overactive, the antagonist muscles become underactive or ‘inhibited’. In the absence of glute strength and engagement, the hamstrings are forced to assist in stabilizing the hips and core.
3. Tight lower back (spinal erectors)The other synergistic muscles – the spinal erectors and adductor magnus – also have to work harder to compensate for a lack of flute strength and so become tight.
4. Tight quadsThe quads – the biggest muscle involved in mountain biking – get tight from overuse.
5. Lower back and SI joint problemsShortened hip flexors, weak glutes, tight lower back muscles and overdeveloped quads can cause the pelvis to tilt forward. Pelvic misalignment can inhibit glute firing and force lower back muscles and hamstrings into compensatory tightness.
6. Weak coreTry this test to see how a weak core can affect hamstring flexibility.
- Perform a toe touch and make a mental note of your range of motion in the hamstrings.
- Now, sit down with good posture and squeeze a pillow between your knees slowly for 40 reps. Squeeze….1…2...release. You can do 2 sets of 20. Don’t squeeze the pillow with maximum force. Go to about 50%.
- Repeat the toe touch. If you have an inhibited/weak core, you'll notice the difference in your hamstring flexibility.
How tight hamstrings affect your riding?Any muscle tightness is going to negatively affect your riding. To be the fastest and most technically skillful rider you can be, you need to have full flexibility throughout the entire body.
Loosening your hamstrings will:
- Alleviate lower back, knee, shoulder, neck and wrist pain
- Result in a more comfortable riding position
- Enable you to get more power through the pedals
- Increase your speed
- Improve your balance and agility on the bike
- Reduce your risk of damaging ligaments, tendons, and muscles
The routineThese 12 sequences involve multi-planar movements, stretching, strengthening, alignment and deep breathing. They will force you out of your habitual compensation patterns, lubricate your joints, stimulate blood flow, increase your range of motion, activate weak muscles and relax overactive muscles.
Move through them in this order and repeat as often as necessary.
1. Decompress The Spine/Ease Lower Back Tightness: 3-Part Breath
2. Spinal Flexibility: Cat Cow
3. Core Strength: PlankInstructions- From all fours, walk your hands forward, tuck your toes and come up into Plank.
- Spread your fingers wide and press your hands evenly into the mat. Check that your shoulders are directly over your wrists and your feet are hip-width apart.
- Try to create a straight line all the way from your heels to your hips, to the back of your head.
- Engage your core and press back through your heels to straighten your legs. Contract your glutes, allowing your hip flexors to relax.
- Look down at the mat to complete your alignment.
- Hold the pose for up to a minute.
4. Glute and Hamstring Strength: Locust PoseCounterpose: Wide-Knee Child
5. Hamstring Stretch: Downward DogInstructions- Come to all fours with your knees hip-width apart and your hands a few inches in front of your shoulders.
- Tuck your toes and lift your hips up – keep your knees bent. Spread your fingers wide and press your palms evenly into the mat – index fingers point straight ahead.
- Try to straighten your elbows, rotate your arms outward to feel a broadening across your upper back and press firmly into your hands.
- Tilt your pelvis up and fully lengthen your spine. Check that both knees point forward and do not fall in towards each other – feet are shoulder-width apart. Allow your head to hang naturally between your arms.
- Walk out your feet to stretch the backs of your legs.
- Hold the pose for 5-10 deep breaths, in and out through your nose.
- Take a deep breath in, and come down to all fours on an exhalation.
6. Hip Flexors Stretch: Low Lunge with SidebendInstructions- From Downward Dog, step your right foot in between your hands. Drop your left knee to the mat and release your back foot. Check that your right knee is directly above your right ankle.
- Inhale, sweep your arms out and up into crescent lunge, bring your palms together or shoulder-width apart. Exhale, drop your right fingertips to the mat and bend to the right. Reach through your fingertips.
- Stay in the pose for 5-10 deep breaths, in and out through your nose.
- To come out of the pose, take a deep breath in. Exhale, bring your hands to the mat and step back to Downward Dog for the other side.
7. Glute Stretch: PigeonInstructions- From Downward Dog, step your feet together. Inhale, sweep your right leg up to the sky. Exhale, bring your right knee forward, place it on the mat behind your right wrist and position your left foot under your left hip.
- Release your back foot and slide it back. Look behind you to check that your left leg is straight.
- If your hips are not level, you can support the hip of your bent leg on a cushion.
- Inhale, press into your fingertips and lengthen your spine. Exhale, walk your hands forward and come down onto your forearms.
- If you'd like to go deeper, cross your arms and rest your forehead on the mat. Sink deeper into the pose with every breath.
- Stay in the pose for up to 2 minutes, breathing in and out through your nose.
- To come out of the pose, bring your hands back to the mat, press into your palms, tuck your back toes, lift your hips up and press back to Downward Dog for the other side.
8. Hamstring Stretch: Wide-Leg Standing Forward Bend Instructions- Step your feet at least a meter apart. Check that your toes point straight ahead.
- Inhale, bring your hands to your hips and lengthen your spine. Exhale, hinge at your hips, draw your abs in and fold forward with a flat back. You can keep your knees bent if you feel your lower back starting to round.
- Take hold of opposite elbows and hang here, or bring your hands to the mat or to blocks underneath your shoulders for support.
- You can play around with the width of your feet. The wider your stance, the easier it is to fold forward, but if you go too wide, you may feel unstable.
- Stay here for up to 2 minutes, breathing in and out through your nose.
- To come out of the pose, inhale, bring your hands to your hips, press into your feet and come up with a flat back. Exhale, step your feet together.
9. Glute and Hamstring Strength: Bridge + Counterpose: Seated Spinal Twist
10. Quad Stretch: Half-Reclining HeroInstructions- From kneeling, bring your right foot flat to the mat, drop down inside your left foot and walk your front foot out as far as you need to to bring both sitting bones flat to the mat.
- Place your hands behind you, fingertips facing forward and lean back as far as is comfortable.
- If you have tight quads, you can support yourself on your hands or your elbows.
- You can also put a cushion under your right hip.
- Aim to keep your bent knee pointing forward.
- If you can lower your head all the way down to the mat, bring your arms up overhead and hold onto opposite elbows.
- Stay in the pose for 5 deep breaths, in and out through your nose.
- To come out of the pose, release your arms, bring your hands to the mat and carefully lift yourself back up for the other side.
11. Core Strength: Boat and Low Boat
12. Hamstring Stretch: Reclining Hand To Toe Instructions- Lie on your back with your knees bent, feet flat to the mat. Hug your right knee in towards your chest.
- Straighten your right leg up to the sky and push through your heel. Walk your hands up your leg to take hold of the back of your thigh, calf, ankle or big toe.
- You can loop a strap, belt or towel around the arch of your top foot to keep the leg straight and isolate the stretch.
- Hold the pose for up to 2 minutes, breathing in and out through your nose. Contract your quads to release your hamstrings.
- Release the pose and switch sides.
Other things you can doAs well as practicing these sequences every 2-3 days, here are some further recommendations:
- Be conscious of your daily movement patterns so that the imbalance doesn't just continue to reoccur. Try to sit as little as you can get away with and take movement breaks every 30 minutes.
- Foam roll your inner thighs, hamstrings, shins, calves, quads and glutes.
- Sports massage stimulates blood flow, realigns muscle fibres, and connective tissue and can help to reduce tension
Please let me know how you get on in the comments below. And share this article with anyone you think could do with some yoga inspiration.
Here is the link to my
Yoga For Mountain Bikers video series if you're looking for a complete yoga program to support your training, and my
Yoga For Mountain Bikers Pose Guide if you're ready to take your yoga to the next level.
You can find out more about Ari, who is based in Florida, and the manual therapies he offers, here:
strongandmobile.comPhoto credit:
Graham Mattock
Previous Yoga with Abi:
A Challenging One-Hour Yoga Flow Class - Monthly Yoga With AbiTake Control of Your Mind and Push Your Personal Limits - Monthly Yoga With AbiYoga To Relieve Pain In Between The Shoulder Blades - Monthly Yoga with Abi15-Minute Routine To Unlock Tight Hips - Monthly Yoga with Abi15-Minute Yoga Routine To Build Core StrengthShort Yoga Routine To Help With Lower Back Pain in Bikers15-Minute Yoga Routine To Enhance Balance and Agilityl15-Minute Post-Ride Yoga Routine8 Quick Yoga Stretches To Do At Work
MENTIONS:
@yoga15app
Good job guys!
In skiing (Telemark or Downhill) when hitting bumps I am able to be balanced over the moguls because my skis can now almost hit my ass (range of motion) allowing for pointing the tips wherever they need to go.
Although its typically indoors the best part is downward dog in the back of the class watching lululemon pants in front of me..just kidding.
themoreyouknow.jpg
Thank you for this, I think I am going to start taking yoga a little more seriously
Also, is there a point where you think attempting these exercises doesn't make sense? I mean when bending forwards with my back and legs straight I can't get even close to 90 degrees. But when I have my arms up (aligned with my back) I can bend forwards next to nothing. So that downward facing dog will be pretty much me lying flat on my face. Another example would be that hamstring stretch (12) shown in the last picture. If I try to keep my leg straight, it is only going about 45 degrees off the ground. I still feel the hamstrings stretch but I probably also use other muscles than you do when you execute the exercises as shown. After all I'll be using the hip flexors to keep the leg up and keep the knee straight which wouldn't be as much the case if I would get the leg over 90 degrees.
I do understand if you say I'd better just sign up for a class so that I can get direct advice based on my limitation. That said, I definitely appreciate this. I also like that you published short videos instead of a single very long one.
In terms of the routine, to start with, do all the exercises except for Downward Dog and Wide-Leg Standing Forward Bend. I don't want you to hurt yourself! Your only hamstring stretch will be Reclining Hand To Toe with a strap/belt/towel around the ball of your foot. Hold it for a 2-10 minutes every day. Or you can one foot on a desk or wall and stretch your hamstrings from that position. Send me an email abi@yoga15.com if you need a visual.
And get hold of a lacrosse ball or foam roller and spend a few minutes every day massaging out the hips, TFL, quads, hamstrings and glutes.
In Half Reclining Hero, support your raised hip on a cushion so that you can relax into the pose comfortably. This sends a signal to your brain that is safe for you to go there and over time, your flexibility will increase. I'm afraid it's just a bit of a slow process.
To explain how little is possible, when sitting on the floor with legs straight out in front, my hamstrings are so tight that I can't sit straight up. Thus stretching while sitting is impossible as i'm fighting my own body weight pulling me backward. Similarly, when standing and leaning forward, my own body weight has little effect. I have to pull myself downward on furniture to feel hamstring stretch.
From this article, #12 (Hamstring Stretch: Reclining Hand To Toe) is also impossible. I can't come anywhere close to touching my toes. I can grab onto the back of the knee and pull with all my might and that's enough to feel a little stretch. But is that good or bad to do?
Any suggestions for someone this inflexible? Yoga is definitely the solution to my problems but I've yet to see any routines tailored for someone who can't even achieve the simple poses (yet). Or even explanations of what to do when you can't...
The only hamstring stretch I recommend you do is Reclining Hand To Toe because there is no pressure on your lower back. Loop a strap, belt or towel around the arch of your foot and every day spend a few minutes gently stretching the backs of your legs.
You can do the first 4 exercises plus Bridge pose until you start to feel a little more flexible.
It is very common not to be able to sit with a straight spine and your legs out in front of you. All you have to do, is raise your hips up on a block, book or cushion. That is the position you'll need to be in for the breathing exercise.
Try also to be conscious throughout the day of maintaining good posture. Not slumping, letting your shoulders round forward or staying inactive for long periods of time.
For a full series of vids that you will be able to follow, check out the Relaxation series. It is very gentle and you don't need any prior yoga experience: vimeo.com/ondemand/yogarelaxationchallenge
Let me know how you get on.
Thanks Abi!
And then Half Frog and Reclining Half Hero are a little more advanced:
www.yoga15.com/half-frog
www.yoga15.com/half-reclining-hero
I think it is having the body getting used to lots of pedalling, perhaps I ride too little in the winter (everyday to work but only once/twice a week in the terrain) and when the spring spike comes I have issues, which then subside 1-2 months later. I also stop working out as I start riding more, only 15 min morning routine.
This winter I will try to ride more and see how it goes.
Breathless from the effort I looked over at the Prairie dog a few feet away he said something snarky, and went back into his cool dark underground den. The others were chattering at me too so I figured it was a good time to retreat inside; proving that I am somewhat smarter than a Prairie dog.
Oh well should be only 85 by 10 am tomorrow so its another Dawn patrol.
Cheers.
I get them both at the end of a long ride or when resting, as I try to get up e.g. from a couch or chair.
Thank you for the excellent post BTW
Paul
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