Stretching Exercises for Cycling

Stretching is an important component to include in your exercise routine to improve flexibility and, if performed correctly, to reduce your risk of injury. Since you are primarily using your legs while cycling it is most important to stretch the muscles of your lower body. The best time to perform these isometric stretches is directly after your cycling workout because your muscles are warmed up.

Instructions

  1. Calf Stretch

    • 1

      Stand with your right leg bent in front of your body and your left leg straight behind your body.

    • 2

      Drop you chest down toward the floor slightly, until your upper body and left leg form a straight line.

    • 3

      Press your left heel down toward the ground to feel a stretch in your left calf. If you do not feel the stretch spread your legs farther apart.

    • 4

      Switch the position of your legs to stretch your right calf.

    Hamstring Stretch

    • 5

      Stand with your legs straight and feet together.

    • 6

      Bend forward at your hips.

    • 7

      Reach your hands toward your toes while keeping your legs straight.

    Quadriceps Stretch

    • 8

      Stand beside your bike so you can use it for balance if needed.

    • 9

      Bend your right knee and bring your right foot up behind your body.

    • 10

      Hold on to your right foot while standing up tall and keeping your upper leg in a straight line with your upper body.

    • 11

      Switch legs to stretch the left quadriceps.

    Glutes Stretch

    • 12

      Sit on the floor with your legs straight out in front of your body.

    • 13

      Cross your left leg over the top of your right leg, and set your left foot on the ground outside of your right knee.

    • 14

      Grab your left shin with your right hand and your left thigh with your left hand and pull in toward your chest to stretch your left glutes.

    • 15

      Switch your leg and hand positioning to stretch your right glutes.