The Ultimate Guide to Stretching for Cyclists
When you spend hours in the saddle each week, your upper body holds one position most of the time. That typically means a forward-leaning posture that can contribute to a tight neck, shoulders, chest, and/or back muscles. Meanwhile, with your legs spinning and pushing the pedals, the muscles of your lower half put in a lot of work, which means they deserve some TLC. That’s where stretching for cyclists comes into play. Targeted stretches improve range of motion throughout the body and loosen tight spots.
While there are some nuances to the best stretches for cyclists, including when to add flexibility moves to your routine, having a consistent mobility practice can not only help you feel better and ride efficiently, but also make you more comfortable off the bike.
To kick off that practice, we have everything you need to know about stretches for cyclists. If you’re curious about whether it’s best to stretch before or after a workout, what stretches will get you primed for a ride, or the best moves to wind down at night, we have you covered with this complete guide to stretching.
All Your Questions About Stretching—Answered
While stretching can provide numerous benefits, overdoing it can also lead to some adverse side effects. Here’s what to know about making flexibility moves work in your favor:
What Are the Benefits of Stretching?
Can You Stretch Too Much?
Is Assisted Stretching Worthwhile?
Should You Stretch Before or After a Workout?
The Best Stretches for Cyclists to Do Throughout the Day
Incorporating stretches at different times of the day can help you get into a more consistent routine. Try these moves, designed for morning, midday, and evening:
Best Morning Stretches
Best Exercises to Do at Your Desk
Best Bedtime Stretches
How to Stretch Before, During, and After Your Rides
The best stretches to do before a ride differ from what to do after. You can also incorporate stretches into long rides to help avoid aches that stem from spending so much time in the saddle. We’ve got all the moves you need for each scenario:
Best Stretches for Before a Ride
Best Stretches to Do Midride
Best Stretches for After a Ride
Your Go-To Cooldown Routine
A Postride Yoga Flow
The Best Stretches for Specific Areas of the Body
Sometimes you just want to focus on the hips after a ride or release your back after a long day at the office. For moves designed to stretch out specific parts of the body, check out these routines:
How to Stretch Your Hip Flexors
How to Stretch the Psoas
How to Stretch Your Back
IT Band Stretches and Exercises
Chest Stretches and Exercises
What You Need to Know About Improving Flexibility
Flexibility refers to the ability of muscles and connective tissues to passively stretch to an end range of motion. Maintaining this flexibility can help with posture and biomechanics on the bike. To learn more, here’s everything to know about flexibility:
Flexibility Explainer
Flexibility Exercises
How to Fix Tight Leg Muscles
What You Need to Know About Boosting Mobility
Mobility differs slightly from flexibility in that it refers to a joint’s ability to move through a full range of motion with strength and stability. Both play a role in fitness gains. For everything to know about the benefits of putting mobility on your training plan and what moves to do, check out these stories:
How Mobility Helps Performance
Mobility Tests for Athletes
The Best Total-Body Mobility Moves for Cyclists
Mobility Exercises for Beginners
Yoga-Inspired Mobility Workout
The Best Mobility Exercises for Specific Areas of the Body
To improve your range of motion in the hips, shoulders, spine, wrists, and ankles, check out these routines:
Hip Mobility Exercises
Shoulder Mobility Exercises
Thoracic Mobility Exercises
Wrist Mobility Exercises
Ankle Mobility Exercises
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