Cycling Stretches, Strength & Dry Needling, The Road To Recovery! - a podcast by EVOQ.BIKE

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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