Stretching for Cyclists

It’s not possible to stress the importance of stretching enoug for cyclists as part of your training regime. It will not only help you stay flexible but will improve your range of movement and also help with recovery times.

Here is a simple stretching routine which you should do after every cycle training session.

Calf

• Stand in front of a wall – about arms length away.
• Lean against the wall and extend the leg that you are stretching backwards, placing it flatly on the ground and keeping the toe pointing forwards.
• Push your hips towards the wall until you start to feel the stretch in the calf of the extended leg.
• Hold for 30 seconds
• Repeat with the other leg

Quadriceps

• Stand next to something solid in case you need support (a bike or a wall)
• Balancing on your left leg bend your right leg backwards with your heel coming up towards your buttock.
• Pull your right leg towards you slowly with your right hand until you feel a stretch in the front of your right leg.
• Hold for about 30 seconds.
• Repeat with the other leg.

Hamstring

• Find a low ledge at about knee height or higher.
• Put the heel of the leg that you want to stretch on the ledge while balancing on your other leg.
• Make sure your leg is straight.
• Bend forward at the waist until you feel a stretch in your hamstring.
• You can increase the stretch by curling your toes towards your face.
• Hold for 30 seconds.
• Repeat with other leg.

Shoulders

• Stand upright.
• Reach over your head with your right arm and slide your hand onto your back with the palm down.
• Make sure your elbow is pointing upwards.
• Grab your right shoulder with your left arm and gently pull it backwards until you feel a stretch.
• Hold for 30 seconds.
• Repeat with other arm.

Lower Back

• Sit on the floor with your knees slightly bent.
• Lean forward with your body draped over your knees and reach for your ankles with your hands.
• Push forward until you feel a stretch in your lower back.
• You can increase the stretch by bringing your knees further towards your body.
• Hold for 30 seconds.
• Repeat with other leg.

Foot

• Take your shoes and socks off.
• Keep your left foot flat on the ground.
• Life the heel of your right foot up but keep the front part of your foot from the ball to the toes flat on the ground.
• You will feel a stretch in the ball of your foot.
• Hold for twenty seconds.
• Repeat with other foot.