Stretches for Cyclists of Every Level

Riding a bike has great benefits, including improved mood and physical exercise. When doing any sort of physical exercise it is always a good idea to stretch after the activity. This helps to keep the muscles loose and speed recovery. We’ve compiled a list of our top 10 stretches for cyclists. Stretching is especially important when you’re carrying a few extra pounds in your Hamax child bike seat.

Calf Stretch

While holding on to a wall (or your bike), put one foot in front of the other while making sure your toes are pointing forwards. Bending the forward knee lean slightly toward the wall until you feel a slight stretch in the back leg. Make sure to keep your heel flat on the ground to get the most out of this stretch. Hold for 10-15 seconds and then switch sides.

Quad Stretch

While standing, bend your knee to bring your left foot up to your butt. Reach behind you with your left hand and grab your right foot at the top of the ankle. Pull gently while flexing your left glute muscles. This pose helps to stretch the quadriceps. Hold for 10-15 seconds before switching sides.

Standing Hip and Glute Stretch

Cross your left leg over the right placing your left ankle just above the right knee. Using your bike for stability if you need it, sit back into the stretch as if you were sitting into a chair. Hold for up to 30 seconds before repeating on the other side. This pose is great for those with tight hips and glutes.

Downward Dog

Start out on your hands and knees. Keeping your palms on the floor, raise your hips into the air forming an upside-down v shape. Bend your knees if necessary and focus on keeping your back straight instead of keeping your heels on the floor. This stretch works on lengthening the muscles in the lower back and hamstrings. Longer muscles give you more force and power in your pedal stroke. Stretch for 15-30 seconds.

Expanded Leg Pose

Begin with your feet spread wide apart. Hinge at your hips and bring your torso towards the floor. Focus on keeping your spine long and breathing deeply. If you have very tight hamstrings you can bend your knees slightly. The wider your feet are spread, the easier this stretch will be on your hamstrings. This helps to stretch your back muscles and loosen your hamstrings. Hold the pose for up to 30 seconds.

Thunderbolt Pose

Placing your palms together, raise your arms above your head. Bend your knees into a squat and engage your core. Roll your shoulders back and down to help open up your chest. Hold the pose for 10-15 seconds. This works your glutes, quads, hamstrings, and lower back while opening your lungs.

Crescent Lunge

From the Thunderbolt Pose, move one leg forward keeping your arms raised. Keep your back heel on the floor and work on keeping your back knee straight. Bend your front knee without going over your toes. Keep your arms and shoulders over your torso. Hold for 10-15 seconds and then switch sides. This works your hip flexors, quads, and hamstrings.

Camel Pose

Sit in a kneeling position with your toes flat on the ground. Slowly rise off your heels bringing your torso upright. While exhaling, slowly arch your back and let your head lean back towards your toes. Grab your heels with your hands for stability. This pose helps to open up the pelvis, thighs, and back while stretching your chest muscles. Hold the pose for 10-15 seconds.

Revolved Belly Pose

Lay on your back with arms spread to your side. Bend your knees and bring them up to your chest at a 90-degree angle. With the next exhalation roll your knees to one side. As your lower back releases, straighten your legs slowly aiming to touch your fingertips. Hold the pose for up to 30 seconds. Bring your knees back to center and repeat on other side. This stretch is good for those with stiff lower backs and helps relieve tension in the hips and shoulders.

Neck and Shoulder Stretches

Starting with your chin down and touching your chest, roll your head in slow gentle circles. Make sure to get as much rotation and stretching as you can. Next, raise your shoulders and make slow circles with each. Although you are not actively using your neck and shoulders while cycling, holding the handlebars and turning to look behind you can cause a strain.

Stretching after a bike ride is important for cyclists of every level. We hope that you enjoy these stretches for cyclists while becoming more limber and increasing the power of your pedal strokes. For even more fun, get the kiddos to join you in stretching. After a few rides, stretching will turn into a routine that you won’t want to miss.