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

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