Cycling Stretches, Strength & Dry Needling, The Road To Recovery!

EVOQ.BIKE Cycling Podcast

Notes from the Dojo: the rehab from my QL and Hip Flexor injury.
For those new to the channel: I had an issue with my QL (quadratus lumborum) and hip flexor, which caused me to reduce my training in late spring.
I was really worried that I would have to get off the bike, but my PT said that getting off the bike wouldn’t increase the speed of my recovery; however, it was imperative that I make time for my stretching and exercises that he prescribed.
You can use some of these moves to assess tight spots in your body. The more fluid you are, the stronger you will ride.
My 5 favorite core moves:
Hollow body
Side plank
Mountain Climbers
Quadruped Hover
Plank with marching feet
I love this stretch: Hip flexor stretch with arm extension
Then I get into what actually happened from too much lifting.
Dry Needling For:
QL
Glute Medius
Hip Flexor
Adductor
9:38 The strengthening exercises
10:05 Fire Hydrant; these are SO GOOD
Bird Dogs
Stretches; These are important
The hip flexor stretch
Cat Camel Stretch
12:27 Thread the needle, awesome!
13:25 Child’s Pose with side extension
13:52 Rotational QL Stretch
15:00 Ride warm up and activation
https://youtu.be/GEgQ_n4xeuw

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