Stretches For Cycling

Take a large step forward with your left foot and, extending the right leg back, slowly lower your hips towards the floor until you feel the stretch. Then, place the palms of the hands, shoulder width apart, on the inside of the left foot, tilting the torso forward but keeping the back straight. To exit, slowly bring the back leg forward. Repeat on the left leg.  

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Adopt a sitting position by resting on the front of your lower legs with your knees and feet close together. You should feel the stretch along your shinbone and into thighs to a lesser degree. Initially, you may need to support your weight with your hands on the floor to reduce the extent of the stretch, depending on your flexibility in this muscle group.

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Stand with feet hip distance apart. Bend forward from your hips to bring your hands to the ground, forming an inverted V shape with your body. Press your heels towards the ground, keeping both legs straight. You should feel the stretch on the back of your lower legs. To progress the stretch, increase the distance between your hands and feet but ensure to maintain straight legs.

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Lie face down on the floor with both legs straight behind and the knees close together. Resting your chin on the back of your left hand, curl your right heel towards your bottom and grab the foot with the right hand. Maintaining a straight body alignment, pull the heel closer to your bottom until you feel the stretch on the front of your right thigh. To progress the stretch further, firstly elevate the right knee slightly by placing a folded towel underneath and then repeat the above process. Fully straighten the right leg before repeating on the left leg.

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Starting on your knees, sit back onto your heels and bring your torso onto your thighs. Extend both arms forward, keeping the hands on the floor. You should feel the stretch on both sides of the upper back.

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Lie face down on the floor with both legs extended behind and your hands planted on the floor next to the ribs. Slowly push up with your arms to lift the torso off the floor, extending your lower back. Keeping your hips on the floor, straighten the arms enough to feel the stretch along the front of the stomach.

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Lie flat on your back with your arms out-stretched at shoulder level. Bend your right leg at the hip and knee and place the right foot over the ankle left knee. Using the left hand, grip the right leg behind the knee and slowly twist to the left, keeping the right arm extended to the side. Progress the stretch by pulling the right leg back and down, thereby increasing the degree of rotation in the lower back. You should feel the stretch on your right hip and lower back area. To exit the stretch, release the right leg slowly and return the back and legs to full floor contact. Repeat on the left leg.

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Place a stretch rope, belt, or similar around the middle of your right foot and grasp each end firmly with the hands. Lie flat on your back and, moving from the hip only, elevate the right leg by pulling backwards and downwards on the rope. Keeping the leg straight, continue to reduce the angle between the right leg and torso until you feel the stretch on the back of your right thigh. Release the leg slowly and repeat on the left leg.

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Lie flat on your back and bend your left leg at the hip and knee. Place your right ankle on your left leg, just above the knee. Grip the right leg above the ankle and place the right elbow on the inside of the right knee. To progress the stretch, bring the right leg closer to the torso, maintaining outward pressure against the inside of the knee with the elbow. You should feel the stretch on your right glute and hip area. To exit the stretch, release the right leg by straightening the left. Repeat on the left leg.

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Lie flat on your back and bend your right leg at the hip and knee. Interlock the fingers of both hands across the right leg, just below the knee. Pull the knee toward your chest. You should feel the stretch on your right glute and hip area. Straighten out the right leg and repeat on the left leg.

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With both feet close together and toes pointing forward, bend at the knees slightly. Bend the torso forward and down and interlock the fingers of both hands behind the knees. Push your spine upwards by pulling the stomach in, creating a curvature along the entire spine. To progress the stretch, pull against the legs, thereby widening the back, and push the spine further upwards.

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Stand tall with your back and bottom in contact with a wall and your feet a step forward. Place the back of the hands against the wall at shoulder height with the elbows also in firm contact with the wall. To progress the stretch, slowly raise the elbows to shoulder height to form a ‘Y’ shape, trying to maintain full contact of the hands and arms with the wall.

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Stand tall with your feet slightly wider than shoulder width apart. Bring your right arm across the chest, keeping it straight. Hook the left arm underneath the right and use it to pull the upper right arm closer to the chest. You should feel the stretch across the outside of the right shoulder. Release both arms slowly and repeat the stretch on the left arm.  

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Stand tall with your feet slightly wider than shoulder width apart. Raise your right arm and reach down your spine with the palm of the right hand against your back. Progress the stretch by gently pulling the right elbow downwards and inwards with the left hand. You should feel the stretch down the back of the right arm. Release both arms slowly and repeat the stretch on the left arm.  

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Stand tall with your head up and looking forward and your feet hip-distance apart. Slowly rotate your head to the right until you feel the stretch along the left hand side of the neck. Return slowly to looking forward and then rotate to the left.

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