Stretches for Cyclists: A Quick Post-Ride Stretching Routine

As all of you know, I’m a BIG believer in the power of stretching to both prehab and rehab the body; preaching on the importance of daily flexibility and range of motion training. Being a weekend warrior cyclist, I understand the importance of a good stretching sequence post-ride, as my body has just undergone a good amount of tension, both from expending the energy needed to ride my best AND from being locked in-place for a long period of time.

If you ride early in the morning, and then head off to work and sit at your desk all day, then this tension is just going to compound over time. For most cyclists, this translates into chronic tension in the hips and lower back area over time.

Quick Post-Ride Stretches

The video below focuses on some quick post-ride stretches you can do right on your bike. The stretches focus on relieving soreness and tension in the: glutes, hips, thighs, lower back, chest and shoulders – these are the big problem areas that I hear about from my fellow cycling buddies.  These stretches will not only help relieve tense muscles after a long ride…but, done regularly, will help to increase cycling performance and longevity.

Below is a Breakdown of the Stretches Shown in the Video

Keep in-mind that these are recommended for after your ride….hold each for 8 to 10 slow breaths (a full inhale and exhale = 1).

Chest and Shoulder Stretch

Straddling your bike, use both hands to grab the seat behind you with your thumbs on the outer edges of the seat. Now, roll your shoulders down your back and gently slide the bike back until you feel a nice stretch.

chest and shoulder stretch for cyclists

You should feel this stretch in your chest, across the front of your shoulders, biceps and forearms.

Calf and Hamstring Stretch

Turn and face the frame of your bike. Now, place one hand on the seat and one on the handlebars. Stretch one leg at a time, placing one foot on the crossbar…next, point your toes toward your body and lean forward, keeping your back straight and your core pulled in.

hamstring stretch for cyclists

You should feel this stretch your calves and hamstrings, basically all along the backs of your legs

Hip and Glute Stretch

Same starting position as above: facing the frame of your bike, place one hand on the seat and one on the handlebars. Next, place your shin on the top bar of your bike frame. Then, lean forward until you feel a nice stretch in the glute and hip.

glute and lower back stretch for cyclists

another view

glute and hip stretch for cyclists