Cycling over time can be hard on your body. Which is why it’s important to take the time to stretch after each ride. Including commutes. Which is why this blog is about the top 5 post-cycling stretches to help you stay limber so you can avoid injuries.
1. Quad Stretch
After a long ride, your quads are likely to be feeling pretty tired and tight. To stretch them out, stand up straight and grab your right ankle with your right hand. Pull your heel up toward your butt until you feel a stretch in the front of your thigh. Hold for 30 seconds, then switch sides and repeat.
2. Hamstring Stretch
Your hamstrings can also get pretty tight after a ride, so it’s important to give them a good stretch. Sit on the ground with your legs straight out in front of you. Reach forward with both hands and try to touch your toes. If you can’t quite reach, don’t worry – just go as far as you can and hold the stretch for 30 seconds.
3. Calf Stretch
Your calves work hard when you’re cycling, so be sure to give them some love after your ride. Stand facing a wall with your feet hip-width apart. Place your hands on the wall at shoulder height and step your left foot back a few feet. Keep your left leg straight and your heel on the ground as you bend your right knee and lean forward. You should feel a stretch in your left calf. Hold for 30 seconds, then switch sides.
4. Hip Flexor Stretch
Your hip flexors can get tight from all the pedaling, so it’s important to stretch them out. Kneel on your left knee with your right foot in front of you and your knee bent at a 90-degree angle. Place your hands on your right thigh and gently push your hips forward. You should feel a stretch in your hip flexor. Hold for 30 seconds, then switch sides.
5. Shoulder Stretch
Cycling can also result in tension in your shoulders from being hunched over your bars. To stretch them out, stand up straight and bring your left arm across your chest. Use your right arm to gently pull your left arm closer to your body. You should feel a stretch in your left shoulder. Hold for 30 seconds, then switch sides.
There you have it – five of the best post-cycling stretches to help keep your body feeling limber and healthy. By taking 5(ish) minutes after each ride, you’ll be able to continue cycling for years to come. You know what else helps to keep your body happy and healthy? Hydration and chamois butter. But those are for future blog post.
