stretching exercises for cycling
Cycling is one of the best ways to get a good cardiovascular workout. You can increase your stamina, lose weight, and stay in shape by riding a bike. Stretching before and after biking a few miles can help reduce your risk of injury, improve your stamina, and help reduce post-exercise muscle soreness. Stretching the muscles can also improve flexibility. Warm up with some light exercise, such as a relaxed bike ride or walk. Keep your bike in top condition to avoid breakdown or injury from equipment failure. Always wear a helmet and ride safely.
Calf and Achilles tendon
Stretching the calf muscle and Achilles tendon can help prevent painful strains. You don’t want to be in the middle of a competition and have to quit because of a sharp pain in your calf or a torn Achilles tendon. Stretch your calf and Achilles tendon by placing your left hand on a wall for balance. Tighten your abdominal muscles and lean forward slightly. Take a step forward with your left foot. Keep your left heel on the floor and continue to lean forward gently and slowly. Switch legs and repeat. Hold the stretch for about 15 seconds or more on each side.
gluteus maximus
You’ll need to stretch your gluteus maximus, or gluteal, muscles before and after riding your bike. Lie on your back with your hands at your sides, palms down. Bend both knees until your shins are at a 90 degree angle and parallel to the floor. Place your right ankle on top of your right knee so that your knee points to your right. Place the palm of your right hand on your right knee and gently push the knee away from your body. Stop when you feel your right buttock stretch. Repeat on the other side.
Hamstring stretches
A strained hamstring muscle can put you out of the race or keep you from riding a bike for days while the muscle heals. Stretch your hamstrings by placing one foot on a raised platform, such as a bench. Bend your knees slightly and tighten your abdominal muscles. Keep the other foot flat on the ground. Stand up straight, and then lean forward from the waist. Switch legs and stretch the other leg. You can also stretch your hamstrings by lying on your back. Raise your right leg and bend your knee so that your thigh is perpendicular to your body. Reach behind the leg with the right hand to keep the leg stable. Slowly straighten your leg trying to point your toes toward the ceiling. Hold the stretch on each leg for 20 to 30 seconds.
lying knee twist
It’s important to stretch your back muscles as well, since your back has to take a lot of stress when riding a bike. Stretch your lower back and abdominal muscles, especially your obliques, by doing lying kneeling stretches. Lie on your back with your arms straight from the shoulder. Place the palms of your hands on the ground. Bend your knees and place your feet flat on the floor. Keep your knees together, and then allow them to roll all the way toward the floor to the right. Keep your pelvis and torso as straight as possible. Bring your knees back to center, then drop them to the left side of your body.
