Disclaimer:
- I am not a doctor
- I am not an expert on stretching
But I have picked up a few things over the years. This is what works for
me, but is not intended as a complete stretching regimen.
1. Don't stretch "cold" muscles. Warm up for 15 minutes before
stretching. What I *should* do is ride halfway to work, then stop and do
stretches. Or at least do them when I get there. I usually don't. But
stretching cold muscles can do damage, and you don't get as much benefit
as doing it with warmed-up ones.
I used to have a training regimen for unicycle track racing. First ride
to the track (if possible). If not, ride several laps at a medium to
fast pace to warm up. Then do your stretches. Then ride the 1500/800
race as fast as you can, etc.
2. These are the leg stretches I do:
- Hamstring: Place one foot on something elevated, like a low fence,
picnic table, etc. Keep both legs most of the way straight (one on the
ground and the other sticking out in front of you). Lean forward and
reach for your foot. Hold for 30 seconds. Two repetitions each side.
- Calf: Lean against a tree or something. Put one foot way out behind
you, keeping it flat on the ground. Lean into the tree as far as you
can, to stretch the calf. I sometimes cross my other foot around behind
the stretching one. Hold for 30 seconds. Two repetitions each side.
- Hamstring and back: Touch your toes. Feet flat on the ground, knees
almost straight (never locked). Fingertips to toes. Hold for 30 seconds,
two repetitions. When this gets easy, switch to fists on toes. Then
fists on ground in front of toes. Then palms on ground. I used to be
able to do that...
- Quads: These are your main unicycling muscles. One part of the quad
pushes your lower leg forward, and another part lifts your whole leg up.
Both are highly necessary for fast riding. Stand on one foot. Lift the
other foot up behind you, pulling it up to, or maybe just to the side of
your butt. Lean back a little at the same time, and you'll feel the
muscle being stretched top to bottom. Hold for 30 seconds (don't fall
down, you're a unicyclist). Two repetitions each side.
3. Those are the ones I do. There are many more.
4. Never "bounce" your stretches. You can do damage that way. What you
want is a steady hold at a level of intensity that you can feel, but
doesn't hurt too much.
5. Don't lock out the joints. Never lock your knees, for instance. This
can hurt the joints. It's okay if you have some bend in the joints as
long as you're getting a good stretch.
Good luck! Maybe this is worty of the training page...
--
johnfoss - Walkin' on the edge
John Foss, the Uni-Cyclone
"jfoss" at "unicycling.com"
www.unicycling.com
"That sucks." -- Ryan Atkins, at the bottom of a 10' cliff he just
jumped off at the 2003 California MUni Weekend, looking at his bent
seat.
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