Stretching Exercises for Cycling
Cycling is one of the best ways to get a good cardiovascular workout. You can increase your endurance, lose weight and stay in shape by cycling. Stretching before and after cycling a few miles on your bike can help reduce your risk of injury, improve your endurance and help reduce post exercise muscle soreness. Stretching your muscles can also improve your flexibility. Warm-up with some light exercise, such as relaxed cycling or walking. Keep your cycle in top condition to avoid breakdowns or injury from equipment failure. Always wear a helmet and ride safely.
Calf and Achilles Tendon
Stretching your 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 drop out due to 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 up your abdominal muscles and lean forward slightly. 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 longer on each side.
Gluteus Maximus
You will need to stretch your gluteus maximus, or butt, muscles before and after cycling. 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 is pointed outward toward your right. Place your right palm on your right knee and gently push your 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 take you out of the race or prevent you from riding 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 squeeze your abdominal muscles. Keep your other foot flat on the floor. Stand up straight and then bend 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 your leg with your right hand to hold your leg stable. Slowly straighten your leg by trying to point your toes at the ceiling. Hold the stretch on each leg for 20 to 30 seconds.
Lying Knee Roll-Over
It's important to stretch your back muscles too, since your back must take a lot of strain while cycling. Stretch your lower back and abdominal muscles, especially the obliques, by doing lying knee roll-over stretches. Lie on your back with your arms stretched out from the shoulder. Place your palms flat on the floor. Bend your knees and place your feet flat on the floor. Hold your knees together and then allow them to rotate all the way to the floor on the right. Keep your pelvis and torso as straight as possible. Bring your knees back to the center and then let them fall to the left side of your body.
Calf and Achilles Tendon
Stretching your 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 drop out due to 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 up your abdominal muscles and lean forward slightly. 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 longer on each side.
Gluteus Maximus
You will need to stretch your gluteus maximus, or butt, muscles before and after cycling. 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 is pointed outward toward your right. Place your right palm on your right knee and gently push your 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 take you out of the race or prevent you from riding 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 squeeze your abdominal muscles. Keep your other foot flat on the floor. Stand up straight and then bend 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 your leg with your right hand to hold your leg stable. Slowly straighten your leg by trying to point your toes at the ceiling. Hold the stretch on each leg for 20 to 30 seconds.
Lying Knee Roll-Over
It's important to stretch your back muscles too, since your back must take a lot of strain while cycling. Stretch your lower back and abdominal muscles, especially the obliques, by doing lying knee roll-over stretches. Lie on your back with your arms stretched out from the shoulder. Place your palms flat on the floor. Bend your knees and place your feet flat on the floor. Hold your knees together and then allow them to rotate all the way to the floor on the right. Keep your pelvis and torso as straight as possible. Bring your knees back to the center and then let them fall to the left side of your body.
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