{"id":76,"date":"2020-08-18T21:34:48","date_gmt":"2020-08-18T21:34:48","guid":{"rendered":"http:\/\/threewheeling.ca\/?p=76"},"modified":"2020-08-18T21:34:48","modified_gmt":"2020-08-18T21:34:48","slug":"stretching-for-long-rides","status":"publish","type":"post","link":"https:\/\/threewheeling.ca\/?p=76","title":{"rendered":"Stretching for Long Rides"},"content":{"rendered":"\n

Arms and Shoulders<\/strong>
Your arms stay in one position for extended periods while riding which could restrict adequate blood flow. Your shoulders, arms, wrists, hands, and fingers will become numb, start tingling or ache. If this happens while riding, alternate resting your hands on your upper thighs to give them a break. Installing a throttle lock will help free-up your right hand so you could rest it when you need to.<\/p>\n\n\n\n

Before you start your ride or during, when you\u2019re at a rest stop (or wherever), do these arm, shoulder, back and leg stretches<\/p>\n\n\n\n

Arm Stretch (Snow Angel)<\/strong><\/p>\n\n\n\n

  1. Sit up or stand straight.<\/li>
  2. Bring your hands out to your side, and up in a smooth motion, pause when they are level with your shoulders, then bring them all the way above your head and touch your palms together.<\/li>
  3. Hold for a few seconds<\/li>
  4. Bring your arms back down in a smooth motion.<\/li><\/ol>\n\n\n\n

    Wrist Rotation<\/strong><\/p>\n\n\n\n

    1. Sit up or stand straight.<\/li>
    2. Extend both arms straight in front of you and hold at shoulder height.<\/li>
    3. Make a fist and turn both wrists in one direction for 20 seconds; stop<\/li>
    4. Bring arms back down and rest for a few seconds<\/li>
    5. Bring both arms straight ahead of you and hold at shoulder height.<\/li>
    6. Make a fist and turn both wrists in the opposite direction for 20 seconds; stop<\/li>
    7. Bring arms back down and rest<\/li><\/ol>\n\n\n\n

      Wrist Stretch<\/strong><\/p>\n\n\n\n

      1. Sit up or stand straight.<\/li>
      2. Extend both arms straight in front of you and hold at shoulder height.<\/li>
      3. Straighten your hands and tilt them upwards, hold 2 seconds, and tilt them down, hold 2 seconds. Repeat 5 times<\/li>
      4. Bring arms back down and rest for a few seconds<\/li><\/ol>\n\n\n\n

        Back and Leg Stretches<\/strong><\/p>\n\n\n\n

        Do these back and leg stretches by Carl Dawson any time you feel tension or tightness, and whenever you have a few minutes at a rest stop (or whatever)<\/p>\n\n\n\n

        \"\"<\/figure>\n\n\n\n

        Notes:<\/strong>
        Don\u2019t hold your breath. Remember to breathe in and out.
        Do 3 or 4 repetitions as often as necessary<\/p>\n\n\n\n

        Carl Dawson\u2019s chair yoga from University of Vermont<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

        Arms and ShouldersYour arms stay in one position for extended periods while riding which could restrict adequate blood flow. Your shoulders, arms, wrists, hands, and…<\/p>\n","protected":false},"author":1,"featured_media":63,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0},"categories":[28],"tags":[25,27,26],"_links":{"self":[{"href":"https:\/\/threewheeling.ca\/index.php?rest_route=\/wp\/v2\/posts\/76"}],"collection":[{"href":"https:\/\/threewheeling.ca\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/threewheeling.ca\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/threewheeling.ca\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/threewheeling.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=76"}],"version-history":[{"count":1,"href":"https:\/\/threewheeling.ca\/index.php?rest_route=\/wp\/v2\/posts\/76\/revisions"}],"predecessor-version":[{"id":78,"href":"https:\/\/threewheeling.ca\/index.php?rest_route=\/wp\/v2\/posts\/76\/revisions\/78"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/threewheeling.ca\/index.php?rest_route=\/wp\/v2\/media\/63"}],"wp:attachment":[{"href":"https:\/\/threewheeling.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=76"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/threewheeling.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=76"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/threewheeling.ca\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=76"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}