Post Cycling Stretches – Stretches You Should Do After Cycling
Cycling is an excellent activity for improving cardiovascular health, overall body fitness, and building lower body muscle endurance. On the other hand, riding a bike is a fantastic way to awaken the adventurous spirit and explore areas that you may not typically reach by running, isn’t it?
Cycling enthusiasts often embark on endeavors that last for many hours, and as a result, they may experience tension, discomfort, or muscle soreness. This tension typically arises in the muscles that are highly active during cycling. Additionally, the upper body remains in a constant position, and the lower back may “protest” after hours of cycling.
For the reasons mentioned above, today I want to share with you 5 post cycling stretches you can use to relive muscle tightness and pain. We’ll start from the head down to the feet.
During cycling, the position of your arms causes your shoulders to rotate inward, and the upper body to bend. In this position, your chest muscles are shortened. Therefore, I want you to dedicate the first stretch to these strong muscles, which often contribute to pain in the front of the shoulders.
You can perform this stretch from a standing position by standing parallel to a wall. Then, place one hand on the wall so that your upper arm and forearm are in contact with the wall. Step forward with one foot and slightly lean your body forward. At this point, you’ll feel a stretch in your chest muscles. If the stretch is too mild, try rotating the upper body away from the wall. Hold this position for 30 seconds and repeat on the other side.
As mentioned above, the upper body is bent while cycling. The shoulder blades are abducted, and the thoracic spine is flexed. In the next stretch, I want you to focus on stretching the thoracic spine in the direction of extension, meaning you’re bringing the thoracic spine into the opposite position from the cycling posture. You can do this as follows:
Stand facing a wall and place your elbows on the wall. Your elbows should be above the level of your head. Step one foot back to improve the support and balance of your body. Gently push your chest forward until you feel a stretch in your shoulders and back. If the stretch is too mild, move your elbows higher and/or step back further with your foot. Hold this position for 30 seconds.
The next stretching exercise is the cobra stretch. Lie on your stomach and place your hands beside your head. From this position, push yourself up with your hands, arching your back. Remember not to activate the muscles in your lower back during this movement to allow for stretching of the abdominal muscles and the front of the hips.
The back generally doesn’t like to stay in one position for a long time, and cycling contributes precisely to that. If you feel any pain in your lower back, or if any of these stretches exacerbate those symptoms, stop these exercises immediately
From a kneeling position on one leg, gently push your pelvis forward to intensify the stretch in the hip flexor muscles. Hold this position for 30 seconds. These muscles are very active during cycling, which means that this exercise is actually the best post cycling stretch and you shouldn’t skip it.
The final stretching exercise in this series is dedicated to the calf muscles, the muscles in the lower leg that tend to accumulate tension and can become painful and tight. You can perform this stretch from a standing position on a step, box, or similar surface. Hold onto a wall or railing for better balance. Place one foot on the edge of the step while the other foot is in the air. Lower the heel of the foot on the edge downwards to stretch the calf muscles. Hold this position for 30 seconds.
When To Stretch
The general rule for stretching is – best after activity, in this case, after cycling. However, this doesn’t mean you can’t stretch when you’re not cycling. Feel free to stretch these muscles daily if it feels good to you.
In Addition to Stretching
In addition to stretching, I advise you to incorporate strength exercises for the muscle groups that are active during cycling, namely – quadriceps, glutes, and calf muscles. Strength training 2-3 times a week is an excellent way to strengthen your body in the long run and ensure safe cycling. Good luck!
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