3 Stretches Every Cyclist Should Do

As a cyclist, it’s important that you stretch after your sessions. Failing to stretch could lead to increased muscle soreness and stiffness around the joints. Regular stretching can improve your range of motion around the joints and keep your muscles flexible. Since cycling is mainly a lower-body form of exercise, you should focus on stretching out your quads, hamstrings, and glutes in particular.

Shortly after you have finished cycling, spend 5 to 10 minutes doing static stretches. Begin with your quads and end with your calves, and hold each stretch for 15 to 30 seconds. You can stretch your lower body muscles in a standing or seated position to find the position that is most comfortable and effective for you.

Try the following stretches after your cycling sessions:

• Quads – stand up tall and lift one leg up behind you, bending at the knee. Pull your foot into your buttocks and hold the position. Repeat on the other leg.
• Hamstrings – from a standing position, bend at the hips to bring your head down towards your shins. Hold for 15-30 seconds.
• Glutes – sit on the floor with your legs crossed. Extend one leg out straight behind you so that only one leg is bent. Lean forward to bring your head down towards the ground to stretch your glute muscles. Repeat on the other side.