5 of 17

Write now Article Tools

Stretch Before AND AFTER You Ride

Cycling is a great way of building muscle and releasing tension, but without stretching, the muscles can become tight and stiff. Stretch before and after you ride, to keep those muscles soft and supple.

1. Quads
The quadriceps get a huge workout during cycling. Stretching helps soften and lengthen the muscles. Stand with your feet directly under your hips, toes facing forward. Bend at the right knee so the knees are lined up and the right foot is behind. Put your hands on your hips to make sure they are even in height. Take the right foot in your right hand. Press the foot firmly into the hand for about 10 seconds, then release the muscle. Hold this position for another 20 seconds. If this creates knee pain, try this alternative: Lie on your left side. Bring your left knee up to a 90 degree angle. Take your right foot behind you. Take hold of your right foot in your right hand. Make sure the leg is parallel to the floor. Hold this position for 30 seconds. Turn over onto your right side and repeat the process. Breathing always helps a stretch. As you exhale, sink deeper into the stretch.

2. Neck/Trapezius
Depending on the shape and size of the bike, tension can often accumulate in the neck and shoulders during a ride. It's important to stretch these muscles, especially after a ride. Stand in a relaxed position. Drop your shoulders away from your ears. Take your left hand around your back keeping your shoulders down. Keep your ribs in toward your spine. Drop your head to your right side so that your right ear is reaching toward your right shoulder. Gently place your right hand on top of your head to apply extra pressure. Hold this position for 30 seconds, breathing to sink deeper into the stretch. To come out of the stretch, release the hand, then slowly bring the head upright. Repeat on the other side.

Learn more about this author, Ellen Baxt.
Click here to send this author comments or questions.

Add your voice

Know something about Stretching tips for cycling success?
We want to hear your view. Write now!