Stretches for Cyclists from Pre-Warm-Up to Post-Stretch
Table of Contents
Stretches Before Cycling
The benefits of pre-stretching for cyclists are immense. It's a crucial aspect to focus on. The body typically takes about 5 to 10 minutes to reach a state of readiness, involving increased blood flow to the joints and the warming up of muscle tendons. Many people have their own warm-up routines, while others might use a treadmill or perform walking lunges. However, there are more effective pre-warm-up stretches specifically beneficial for cycling or spinning exercises.
One of the best exercises for cyclists is glute kicks, an excellent way to prepare the muscles and improve their range of motion. Another effective stretch is the lunge with a twist, which targets the hip flexors, quadriceps, glutes, and hamstrings, and incorporates an abdominal twist.
The 90-90 stretch is also highly underrated. It improves the flexibility of adductors, abductors, and hip rotation, warming up those inner muscles. Additionally, the quadruped thoracic rotation is vital. It's not commonly practiced, but it helps open up the chest and improves thoracic rotation. This is particularly important for cyclists who often have a hunched posture; this stretch helps open up the scapular muscles to prevent that hunch.
Lastly, the 'hacky sack' exercise targets the internal and external rotation of the thighs, mobilizing the hip joints. It's similar to the 90-90 stretch but focuses more on ground-based movements, emphasizing different muscle groups. Overall, these stretches are vital for cyclists, helping to increase flexibility and prevent injuries, and should not be underrated.
For more information on warm-ups, please check out our guide to dynamic stretches.
Stretches After Cycling
Hip Rotations: Focus on internal and external rotations to loosen tight hip and glute muscles. Do 10-20 slow repetitions, assisting with your hands for a deeper stretch.
Hamstring Stretch (Supine or Kneeling): This can be done on the bike or on the floor. It's excellent for hamstrings and also helps the lower back. Try to touch your toes for added benefit.
Quadriceps Stretch: Stand, flex your knee, and bring your heel towards your glutes. This targets the frequently used quadriceps from cycling.
Lying Knee to Chest Stretch: Lift your knee to your chest while standing or lying on your back. This targets the hip flexors.
Calf Stretch: Use a wall for support and lean forward to stretch your calves.
World’s Greatest Stretch: Get into a lunge position and tilt your pelvis forward. This stretches the hip flexors and inner thigh muscles.
Pigeon Stretch: Perform this on the floor for a deep glute stretch. Bring one foot forward and extend the opposite leg back, leaning into the stretch.
For more information on warm-ups, please check out our guide to static stretches.
What Muscles Does Cycling Work
It's important to understand the muscles that are used in cycling from a variety of different standpoints, such as identifying which specific muscle groups are involved. I will provide a breakdown of these muscles:
Hip Flexors
Gluteus
Quadriceps
Hamstrings
Calves
Benefits of Stretching for Cyclists
Stretching is crucial for elongating the body. Cyclists should take time to cool down after a ride instead of rushing off to shower or work. This cooldown is a form of self-care and helps prevent injuries by loosening tight muscles. Stretching isn't about pushing past your limits; it's about gently lengthening muscles after use.
The key is to focus on deep breathing during stretches. Inhale and exhale deeply to help your muscles relax and extend over time. Stretching should be relieving, not painful. Avoid stretching to the point of pain, as overstretching can lead to injuries.
As you practice these stretches regularly, you'll gradually become more flexible and increase your range of motion. Regular stretching offers numerous benefits, including improved performance, reduced risk of injuries, less muscle fatigue, and decreased tightness. Proper stretching can enhance your overall performance.
Precaution on New Stretching Techniques for Cylclist
It's important not to force muscles past their point of comfort. If you don't know what you're doing, avoid ballistic stretching, which involves intense force, as it can cause injury if you're not prepared. The goal is to stretch to the point where it feels good, holding the position and going deeper if comfortable.
