Loosen Up: End Of Season Hip Recovery Stretch Routine - Video

Oct 24, 2017
by Dee Tidwell  
Views: 8,674    Faves: 143    Comments: 0


By the time you get to mid-October, you may have been training/riding since last November. During that time I'm sure you've logged hundreds or thousands of miles and hours upon hours of saddle time. Yes, all of that time equates to loads of fun, I know, but the toll it takes on your body due to the repetitive stress is obvious. Because as I'm sure all of us know, being on the bike with this amount of volume exponentially adds up creating a tight, inflexible and weaker body than you had at the beginning of the season, and it's exactly why this time of year is ideal to begin to address these issues.

It is my belief as a coach that as a mountain bike athlete, you should not only have a good sized training toolbox that you can reach into to help your performance, but have an even bigger toolbox to help you with inflexibility, joint immobility, muscle pain, weakness etc. (For example, check out the Pinkbike series I put up for you last year, start with "Rebuild/Restore #1").

Knowing that volume can wreak havoc on your body, here is a four-part myofascial stretch sequence I created for you to help with crucial areas of your overall mountain biking experience; your hip flexors, quads, groin, and hamstrings. In the video, I'll teach you some quick anatomy of each of these muscle groups, then four myofascial stretches to begin to restore normal length in each. Get good at these and I guarantee you'll experience a positive change in the feeling and function of the source of your mountain bikes horsepower! Like usual, if you have any questions, shoot me an email at info@enduromtbtraining.com, I'm happy to point you in the right direction.



Coach Dee is the owner of www.enduromtbtraining.com and the trainer for the @yeticycles / @foxracingshox Factory Race Team. He is also a 48-year-old enduro racer who's been top three overall finishers in the last three years of the Big Mountain Enduro series. For your off-season training needs, you can download the entire Ultimate Enduro/MTB Training Program here.

View all of Dee's previous articles and videos here.


MENTIONS: @enduromtbtrainer



61 Comments

  • 42 1
 Jesus, Abi's forearms got gnarly at Whistler. How many runs did you do girl?
  • 4 1
 And what supplement is she taking to grow those sideburns? Nice chops!
  • 22 1
 so when he says “the time of year where we slow down” he really meant the time of year that we begin to start logging the 80-100 days of ski touring we’re gonna do before next bike season right?
  • 1 0
 lol. Pretty much
  • 6 1
 loosen up, burn one down...
  • 9 0
 routine rhymes with poutine
  • 7 0
 Awesome content! We should all stretch way more than we do.
  • 5 1
 Makes a huge difference in life and shredding!
  • 4 0
 I remember being young and invincible... but now at 39 and a few years of nagging back pain related to ultra tight hips I can't stress enough how important it is to stretch. It will catch up to you!!!
  • 2 0
 amen to that!
  • 1 0
 and rest
  • 3 0
 Tried the first stretch. Grabbed my ankle. My hamstring instantly cramped. Switched sides. My hamstring instantly cramped.

I tried stretching out my hamstrings to attempted again and my hamstring still cramped.

Anyone got suggestions?
  • 1 0
 you can use a band around your ankle and then pull it that way you can relax the hamstring. you can also put your leg on a bench where you are lying on a bench.
  • 2 0
 Eat some bananas and stay hydrated? Keep stretching them hammies (slowly) until they don't cramp anymore.
  • 1 0
 @enduromtbtrainer: I don't have a band handy, but I will try to put my leg up. I have a desk job so my hamstrings tend to be pretty tight.
  • 1 0
 @crazyXCsquirrel: I could stand to up my potassium intake. I'll keep stretching them.
  • 1 0
 @enduromtbtrainer: Putting my foot up on a bench worked.
  • 3 0
 @medardlefevre: Got a spare or blown tube handy? Use that! ;-)
  • 1 0
 @drumzrool: Yes, I do. You're brilliant.
  • 1 0
 Get a couple/few sessions of deep message therapy. I also visit a Chiropractor once every month or 2 that does ART (Active Release Technique). It's soft tissue work that helps cramps and trigger points. It's been a game changer for me physically. This coupled with ongoing stretching will be a huge help!
  • 2 0
 Warm up properly before doing these stretches. Especially that quad stretch.
  • 3 1
 This is great! had to jump off & start my 30 day rest a month early this year- not due to any injuries for once but general fatigue and lung inflammation. We pay more attention to our bikes creaking and complaining in this sport than our bodies, and our bodies are harder to fix :/ it's been a big learning curve figuring what/when/how to stretch enough
  • 1 0
 Your a smart person! Keep at it!
  • 2 0
 Haven't watched the video yet (work), but one thing I have been doing recently that has made a huge difference in my lower back is to use a yoga roll, or whatever you call it. (round hard foamy thing about 8-10 inches in diameter.). Using it to stretch the mid and lower back is incredible. Best $15 I have spent on fitness gear ever. You can't get your back to stretch forward on your own. This device allows you to put gentile pressure on your back and get things loosened up.
  • 2 0
 foamy thing that rolls? it's a foam roller Smile .
  • 3 0
 I followed all your videos from last season and it helped a ton. The stretching and mobility content especially along with the biomechanics behind it. Keep em coming please!
  • 1 0
 Happy to hear! You got it.
  • 3 0
 One important note that should've been added in this video: make sure your legs are warmed up before attempting any kind of stretches. 3-5 minute warm-up should do.
  • 1 0
 Agreed, I did fail to mention it. Argh.
  • 1 0
 @enduromtbtrainer: On a sidenote, I've tried the 2nd exercise, and for some reason, none of the positions were able to create any tension whatsoever. I am sure that my inner hip muscles are definitely not fully flex, and I am usually trying to do the exercise the best I can. What's the trick here?
  • 1 0
 @bzx: make sure you get as wide as you can with your legs, then tuck your butt and hold, then move backward. You may just be flexible there too?!
  • 3 0
 Thanks Dee. My hips are feeling tight and was looking for some stretches. A desk day job doesn't help.
  • 1 0
 Definitely doesn't but part of life. These will help that desk "rust" you feel too!
  • 1 0
 Rectus femoris - You jumping into the advanced stretch. I was taught to start much more gently then if possible work into the one you demonstrate. I've never felt the need/flexibility to do the advanced one you showing.
  • 1 0
 well, each muscle in the body has an exact myofascial stretch and we've been taught (in both fitness and cycling communities) to predominantly stretch the quads, where sometimes that is the case, hitting the the R Fem addresses more issues due to the fact that it really crosses two joints which is why it makes it harder to do, esp., for us riders. Hopefully you've tried it and can feel a difference between a quad stretch.
  • 2 0
 Good stuff. Love these videos and they've made an insane difference in my riding.
  • 1 0
 Great to hear, thanks!
  • 2 0
 I am going to do those today! Lord knows I need it, was feeling the stretch just watching the video, little bit a-scared.
  • 1 0
 Just go slow Smile
  • 1 0
 Always wonder why i was getting groin pain, thought i had a hernia. First time i heard it might the Abductor Magnus causing the pain. Thanks.
  • 1 0
 Hopefully you've gotten it looked at to confirm it's not a hernia!
  • 2 0
 That second one was a win! Thanks!
  • 2 0
 My pleasure!
  • 1 0
 Haha did the first stretch and my hammy locked up and sent me to the floor in a hurry.
  • 1 0
 what about a broken kneecap rehab???
  • 2 0
 Oh I can help you with that for sure. Shoot me an email and we can talk further...
  • 1 0
 @enduromtbtrainer: How about a broken back rehab? I've got one of those! (mountain bikes aren't the only thing I crash on!)
  • 1 0
 @Poulsbojohnny: Oh! More complex for sure but happy to talk about it, hit me up via email listed at bottom of article.
  • 1 0
 @enduromtbtrainer: I could use some back stuff as well... did break mine on a bike lol.
  • 1 0
 @Reignonme: same, hit me up with specifics in email at bottom of article or both of you can click that link in the middle of the article and watch the five vid series entitled, "rebuild/restore"
  • 1 0
 Good stuff, great explanation, I'll try it out.
  • 1 0
 Be consistent and experiment with before riding, after riding and both.
  • 1 2
 Enduro / MTB Training Program's website is not secure, Chrome blocked the purchase link
  • 2 0
 Never heard of that before, sorry. I will defiantly look into that ASAP as I've never had any security notifications of any kind. I work very hard to ensure security.
  • 1 0
 Thanks for this ..
  • 2 2
 Get a new camera
  • 1 0
 Ya sorry about that, I think it was the way the reflection was off my window at the time... totally bugs me too!
  • 1 0
 @enduromtbtrainer: Sorry for the grumpy comment - partly early morning - partly bad back caused by all the things you describe - great advice - I am learning the joys of stretching (I am 52).
  • 2 0
 @captainian: all good! click on that link in the end of the article for my past stuff and go through the "rebuild/restore" series, it'll help even more.

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