10 Stretches for Cyclists to Improve Cycling Performance

Cycling is a low-impact form of exercise that primarily works the legs and core muscles, but it can also lead to muscle imbalances and tightness if not properly stretched. Incorporating a stretching routine into your cycling routine can help improve flexibility, prevent injury, and increase overall performance.

Why is Stretching Important for Cyclists?

Stretching is important for cyclists because it can help to improve flexibility, which can make it easier to pedal and maintain proper form on the bike. It can also help to reduce muscle soreness and improve recovery time after rides. Additionally, stretching can help to prevent injuries by increasing blood flow to the muscles and helping to maintain muscle balance. Overall, incorporating stretching into a cycling routine can help riders to stay healthy, comfortable, and perform at their best. 

Immediate Effects of Stretching for Cyclists

Some of the immediate effects of stretching for cyclists may include increased range of motion, improved flexibility, and a feeling of looseness or relaxation in the muscles. Stretching may also help to reduce muscle tension and fatigue, which can make it easier to pedal and maintain proper form on the bike. Additionally, stretching can help to increase blood flow to the muscles, which may help to reduce muscle soreness and improve recovery time after rides. Overall, stretching can help to improve a rider's comfort and performance on the bike.

Long-Term Effects of Stretching for Cyclists

The long-term effects of stretching for cyclists may include improved performance and injury prevention, which can make cycling sessions easier and more efficient. Preventing injury and improving performance are intertwined, as stretching may help to reduce the risk of muscle imbalances and accelerate recovery, leading to more success on the bike. By incorporating stretching into a regular cycling routine, riders may be able to stay healthy and build cardiovascular health, immunity, and heart health for an extended period of time.

Why is Stretching So Confusing for Cyclists? 

There are a few reasons why stretching may be confusing for cyclists:

1. There are many different types of stretches, and it can be difficult to know which ones are most appropriate for cycling.
2. It's not always clear how often or for how long a person should stretch.
3. Uncertainty about the effectiveness of stretching for preventing injuries or improving performance.
4. Some people may be more flexible than others, so what works for one person may not work for another.

Overall, it's important for cyclists to find a stretching routine that works for them and to be consistent in their stretching habits. It may also be helpful to consult with a trained professional, such as a physical therapist or trainer, for guidance on stretching for cycling.

Dynamic vs. Static Stretching for Cyclists

Dynamic stretching involves moving through a range of motion, while static stretching involves holding a stretch in a stationary position. Both types of stretching can be beneficial for cyclists, but they are used for different purposes.

Dynamic stretching is typically used as a warm-up activity to prepare the muscles for physical activity. It can help to increase blood flow to the muscles and improve range of motion. Examples of dynamic stretches for cycling might include leg swings, walking lunges, or high knees.

Static stretching is typically used as a cool-down activity to help the muscles recover after physical activity. It can help to reduce muscle soreness and improve flexibility. Examples of static stretches for cycling might include quad stretches, calf stretches, or hamstring stretches.

It's generally recommended to do dynamic stretching before a ride and static stretching after a ride, but every cyclist is different and it's important to find a routine that works best for you.

Warm Up Dynamic Cyclist Stretches

Try these warm up dynamic cyclist stretches to prepare your muscles for performance

1. Cat Cow Stretch

Cat-Cow Pose is one of the best cyclist stretches for your abdominals and spine, as well as the ideal warmup pose, since the combination of flexion and extension is beneficial as a dynamic stretch.

Here are the steps:

1. Come onto all fours on your Yoga Strong Mat with hands placed underneath shoulders and knees underneath the hips. 
2. On an inhale, drop your belly towards the ground and arch your spine lifting your chin off your chest for cow pose. 
3. On an exhale, push into your hands to round your back, spreading your shoulder blades wie and tucking your chin to your chest. 
4. Repeat 5-10 breaths.

2. Leg Swings

Leg swings are both a dynamic stretch and a compound movement that promotes active flexibility in the front hip and hamstring, while also being an efficient cycling warm-up exercise.

Here are the steps:

1. Start standing on the left side of a chair, wall, or other support. Use your right hand for support.
2. When ready, begin to swing your right leg forward and up towards your hip height, while keeping the leg straight. 
3. Then, once you hit your maximum point, swing back down and behind you, bringing your right leg as far back into hip extension as you can go.
4. Repeat 10 swings each leg.

3. High Knees

High knees use forward movement to activate the nervous system and warm up your hip flexors. High knees expand your available range of motion with the dynamic movement. 

Here are the steps:

1. Start in a standing position, raising your right leg up to waist height. 
2. Then, simultaneously, drop your right leg to the ground and raise your left leg up to waist height.
3. Repeating this alternating leg movement, start to move forward at a brisk pace until fatigued.

4. Lizard Twist

Lizard Twist has similarities to the low lunge, but the lizard twist adds dynamic spinal rotation and quadricep mobility. With the amount of sitting in a flexed position in cycling, attacking your hip flexors with the Lizard Twist is very helpful.

Here are the steps:

1. Starting in a plank position, step your left foot to the outside of your left hand.
2. If your hips are tight and need more range of motion, point your left toes out to a 45 degree angle. 
3. On an inhale, start to drop both of your arms to the floor in effort to place your forearms on the ground.
4. If you cannot reach your forearms to the ground, use blocks or a Yoga Strong Roller to add height and stability. 
5. Now, lift your right foot off the ground as if you’re trying to kick your right butt.
6. Then, twist your torso and take your right and grab your right foot.
7. When stable, pull your right foot to your butt for 1 breath, then relax. Repeat this pull and relax motion 10 times each side. 

5. Chest Stretch

Chest Stretch is a great upper body dynamic stretch because it also targets the shoulders and spine. 

How to Do

1. Start by standing up right with your arms at your side.
2. On an inhale, raise your arms to your side with the palms facing outward.
3. As you raise your arms up, squeeze your shoulder blades and lean back, extending out the spine. You can look up towards the sky to increase the stretch. 
4. Breathe, hold, and repeat. 

Cool Down Static Stretch Sequence

These cool down static stretches are best utilized post-cycling to help you recovery faster

6. Sitting Spinal Twist

If you have sore hips or a sore back from cycling, sitting spinal twist is an excellent stretch for you. Emphasizing the rotation of the hips and spine, this stretch can produce good results in a short period of time.

Here are the steps:

1. Start in a seated position with legs out in front of you.
2. To begin, bend your left knee and cross it over your right leg so your left foot is on the ground to the outside of your right thigh. 
3. Then, start to twist your torso to the left and place your left hand on the floor behind you.
4. Using your right hand, hook your right elbow on the outside of your left knee. 
5. Breathe and hold for 5 breaths. Repeat on both sides. 

7. Pigeon Pose

After grueling cycling sessions, pigeon pose is one of the best stretches for you. Its capacity to target the outside hip makes it one of the best yoga poses for muscle soreness and flexibility.  

Here are the steps:

1. From downward dog, bring your right leg forward towards your arms. 
2. Starting off, swivel the foot so the foot is towards your left wrist and the knee is towards your right wrist - making the shin almost parallel to the top of your mat. 
3. Then, drop your shin to the ground and drop your back leg as well. 
4. To drop further into the pose, untuck your back toes to lay the back leg fully. Pull your chest forward and then begin to lay forearms down to the ground if accessible. 
5. Hold 5 breaths. Repeat on the other side.

8. Child’s Pose

Child’s pose is considered a resting posture, but it still has benefits towards muscle repair and improving spinal flexibility. The key is the positioning of your arms relative to your spine and hips. 

Here are the steps:

1. From all fours on your Yoga Strong Mat, bring your knees slightly wider than hips, nearly mat distance apart. 
2. Keeping big toes to touch, push your bum towards your feet. 
3. Keeping your hips back, begin to lower your chest, head and shoulders to the mat. 
4. Then, forehead releases to the mat and arms stretched long forward. 
5. Let elbows soften and hold 5 breaths. 

9. Cobra Pose

Continuing to open up the spine is a valuable technique when dealing with sore muscles from cycling. With Cobra pose, you can target the abs and spine without straining yourself. 

Here are the steps:

1. Lay prone on your stomach. 
2. Next, place your forearms on the mat so elbows are directly underneath your shoulders. Lay hands face down onto the mat.
3. After that, lift your chest and head up and pull your chest and chin forward and up. 
4. Breathe and hold for 5 breaths

10. Lateral Neck Stretch

Cycling can produce strain on the neck, so performing the lateral neck stretch after a cycling session can help maintain mobility in the neck, shoulders, and spine. 

Here are the steps:

1. Start seated or standing with an upright spine
2. Then, keeping your head straight, place your right hand just above your left ear
3. Now, gently tilt the head so your right ear is moving towards your right shoulder. Use your right hand to increase the range of motion. 
4. Once you reach your limit, breathe and hold for 5 breaths and switch sides 

11. Standing Quad Stretch

Stretching your quads is highly recommended for cyclists, as the quads are the primary generator of force when on a bike. 

Here are the steps:

1. Start standing on your left leg. Use a chair or wall nearby to help with your balance.
2. When ready, bend your right knee and bring your heel towards your butt
3. Then, reach for your right foot with your right hand and grab onto your foot.
4. Next, gently pull your right foot closer to your butt to increase the stretch on your quadricep.
5. Breathe and hold for 5 breaths and switch sides

12. Straight-Leg Calf Stretch

The Straight-Leg Calf Stretch targets the posterior muscles in the lower leg, which often experiences delayed onset muscle soreness from cycling.

Here are the steps:

1. While standing in front of a wall, place your right foot approximately 12 inches in front of the left and your hands on the wall
2. Then, gently bend the right knee while straightening the back left knee and lean forward into the wall
3. To increase the stretch, move your back leg further behind you and/or lean further into the wall in front of you
4. Breathe and hold for 5 breaths and switch sides

Cyclists, Start Stretching Today!

In conclusion, incorporating stretching into a cycling routine is important for maintaining flexibility, reducing muscle soreness and fatigue, and improving overall performance and comfort on the bike. Dynamic stretching can be useful as a warm-up activity, while static stretching can be helpful for recovery after rides. 

It's important for riders to find a routine that works for them and to be consistent in their stretching habits. So if you're a cyclist, don't wait any longer – start stretching today and see the benefits for yourself!

Link to: 

https://shopyogastrong.com/blogs/yoga-strong-blog/chest-stretches

https://shopyogastrong.com/blogs/yoga-strong-blog/dynamic-back-stretches

https://shopyogastrong.com/blogs/yoga-strong-blog/how-long-does-it-take-to-increase-flexibility

https://shopyogastrong.com/blogs/yoga-strong-blog/why-does-stretching-feel-good