how to stretch leg muscles without putting strain on back

[e-rider]

I have a fragile(ish) back so find touching my toes etc. is not a good way to stretch my leg muscles before/after a ride. Does anyone know a good technique that keeps the back straight?

 

[Broadside]

Buy a foam roller and massage your hamstrings by rolling your leg over it with your hands on the floor and your bottom suspended, it is very effective and you can keep your back entirely straight. You can buy the rollers from eBay for under £10.

When my hamstrings get tight I do this and it is equivalent to a deep massage and only takes a couple of mins.

 

[MontyVeda]

stand on a doorstep with the balls of your feet on the step, heels and arch hanging over to stretch your calves

 

[vickster]

Calf stretches, quad stretches, hamstring stretches, glute stretches + the above

 

[srw]

Find a personal trainer and ask for a lesson. If you can't negotiate a free introductory session you should only have to pay £30 for an hour or so. You should also be able to pick up a few tips on exercises to help strengthen your back.

 

[lulubel]

What's wrong with your back?

I stretch my hamstrings sitting on the floor with one leg stretched out in front of me, and the other leg tucked up so my knee is out to the side and the sole of my foot is against the inside of my other leg. Then I reach my same side hand towards my toes on the stretched out leg. Change legs and repeat.

I'm not sure if this would be any easier on your back, though.

Other leg stretches shouldn't involve your back at all, so I'm assuming that's the one you're having problems with.

 

[e-rider]

Find a personal trainer and ask for a lesson. If you can't negotiate a free introductory session you should only have to pay £30 for an hour or so. You should also be able to pick up a few tips on exercises to help strengthen your back.

I did exactly that and the guy made my back 100 times worse over three sessions for the price of £100 - worst money I've ever spent!

 

[cyberknight]

 

[Hont]

I had a similar problem and cyberknight's post above is what I used. You can get a good hamstring stretch (you can use an old towel just as easily) and there's no pressure on your back. You can bring your knees up to your chest in the same position which will stretch your quads and gluts a little as well. I generally found that post-ride stretching was best, when the muscles are warmed up.

 

[Jambon]

Yoga mate, i do a class every Wednesday night, it really helps with my hamstrings and lower back.

 

[DougieAB]

+1 for Yoga, you learn lots of great stretching exercises that can be added to your post cycle stretch.

 

[doog]

As a long term back sufferer and having had recent back surgery and years of physio that pic is spot on. If you grasp your raised leg behind the knee and extend upwards you will get a similar stretch. In addition and as stated above,pull each knee up to the chest one at a time but try and keep your head on the floor.