5 Post-Ride Stretches For Cyclists

Cycling is a strenuous exercise that engages the legs and can put pressure and stress on a rider's upper body, if they aren't keeping proper form. A solid stretching routine after every bike ride can help ward off aches and pains and prevent injuries. Here's a list of stretching exercises designed to help cyclists stay healthy and improve performance.

Quad Stretch

The quadriceps are the go-to muscle when it comes to cycling, meaning they produce most of the power and forward momentum. The quads are engaged when you push downward on the pedal and then straighten your leg to propel forward. It's crucial to keep this muscle from getting tight, or worse, injured.

To stretch your quad post-cycle, find a wall to stabilize yourself. Reach back and grab your right ankle and pull up and back until you feel a stretch in the front of your thigh. Be sure not to lean forward by keeping your core engaged and your hips in line with each other. Hold the stretch for 15 to 30 seconds and switch legs.

More: Why Stretching Makes You Ride Faster and Farther

Hamstring Stretch

Hamstrings also come into play as you're cycling and are used as you bend your knee back after pushing down on the pedal. Tight hamstrings can keep you from your full range of motion on the bike, so be sure to stretch them.

To stretch your hamstring while standing, kick your right leg slightly in front of you and rest on your right heel, bend into the stretch slightly with your left leg, hands on your hips. Sit deeper for a deeper stretch. Hold for 15 to 30 seconds and switch legs.

More: 4 Common Cycling Injuries and How to Prevent Them

Calf Stretch

Calf muscles are engaged during that downward push when cycling. Just because it's a smaller muscle, doesn't mean you can ignore them.

A tight calf can start to throw off the alignment of everything above it, including your knees and hips, says physical therapist Matthew Audia DPT, CMP.

One way to stretch your calf is to place your hands against a wall and lift your toes up so they're touching the wall with your heel still on the ground. Keep your leg straight, or with a slight bend in the knee if necessary. Lean forward into the wall to feel this stretch in your calf. Hold the stretch for 15 to 30 seconds and repeat on the opposite side.

More: 7 Simple Stretches for Cyclists

Standing Hip and Glute Stretch

While your legs are the powerhouse for cycling, your hips work hard to bring your legs back up after each downward push.

If you sit at a desk all day and then hop on the bike, hips can get very tight, limiting your range of motion and risking injury. Be sure to stretch your hips each day, cycling or not, to keep your movements fluid.

Your glutes are also heavily engaged in helping your legs push down on the pedal. Try a standing hip and glute stretch to hit both at the same time.

Find a chair and place one hand on it for stability. Cross your right leg over your left ankle just above the knee. Sit back into the stretch like you are sitting into a chair until you feel it both in your hip and buttocks, holding for 30 seconds as you stabilize yourself with your hand. Repeat on the opposite side.

More: 4 Yoga Poses to Prevent Cycling Injuries

Neck and Shoulder Stretches

While your neck and shoulders aren't doing the pedaling, they can become stressed and tight from being on the bike for long distances. Release this tension with regular stretching.

To stretch your neck bring your chin into your chest slowly and hold, repeat by slowly tilting the neck towards your left and right shoulder and holding.

For a shoulder stretch, reach your right arm across your body and hitch your left arm underneath and over, so you are pulling it into your chest while your right arm remains straight and you feel a stretch in your shoulder. Hold for 30 seconds and repeat on the left hand side.

You know your body best so add and change up stretches as necessary and never go deeper into a stretch than comfortable.

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