As a Road Biker or Mountain Biker stretching could mean the difference between a season stopping injury or not. As a cyclist, here are the stretches I recommend you do!
Because one of the hardest parts of riding is on your neck I suggest you start there.
Take a Second and Do This
…and this
Super important to stretch the forearms after a long ride. Keep your shoulders down and note the thumb position, facing downwards. Make sure you stretch both sides.
Relax your lower back all the way to your toes. Get your friend to push your toes down like this…
When pushing down on the toe beds, make sure that the legs are as straight as possible. If you are on your own, put your legs up against a wall or tree and just breathe. This is better then just reaching for your toes while sitting, explains Bond, "it's a Great way to reduce leg cramps". Relax your back.
This one is not painful at all. Notice how I’m really relaxed and focused on my breathing? You will be too. When you add the cross over, you add a full hip and glute stretch!
Here is another way to get the same stretch. Reach behind your knee and pull the leg forward – try to keep your bent knee flat/open to the side.
I like this one. You sit cross legged and let your hands dangle over the edge. But see how my butt isn't on the dock?
Get a friend to help you!
There. I could stay like this for a while - feels great on those uber tight hips you get from biking.
This stretch opens up your quads and hamstrings. Focus on relaxing your low back.
If possible, protect your kneecaps with something soft.
By bringing in your leg to your glute, you add an even more effective stretching to the mix.
And then back. You know this one.
Clock stretch. Oh boy this one really is my favorite it feels soooo good. Lie on your side with your top leg bent out in front of your body. Your top arm starts at 9:00 and then you slowly bring it up to 12, and open to 3:00. Does that make sense? You’ll feel it, you just let your arm lie out there and your open up your shoulder. Relax, breath mmmm
This little stretch you can do anywhere you can find a tree or something to hold on to
Doing the same stretch on a tree. Thumb down one is good for your rotator cuff.
You fix your bike when it’s not running smooth… If you need some fixing too give me a call and I’ll help get you running smoothly again!