Stretch Before a Bicycle Ride

Have you ever noticed how much stretching can improve your workout? Stretching is important not only to improve endurance and performance, but also to eliminate the risk of muscular injuries that result from overworking unconditioned muscles. Here are stretches that target all of the muscles used for cycling. The following article is divided into three main categories, which include eight stretching methods. The first four methods fall under the category: Stretching while Standing. The next three methods fall under: Stretching while on the Ground, and the final method belongs to: Stretching Against your Bicycle, which you perform right before hopping on.

Steps

Stretch your Neck

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1. Start in the neutral position. In the neutral position, you stand up with your back and neck straight.
2. Drop your head slowly forward. When you feel a slight stretch in the back part of your neck, hold the position for five seconds. Next, return your head to the neutral position.
3. Tilt your head back slowly. When you feel a light stretch in front part of neck, hold for five seconds.
4. Tilt your head towards your right shoulder. Again, when you feel a light stretch in left part of neck, hold for five seconds.
5. Tilt your head towards your left shoulder. When you feel a light stretch in right part of neck, hold for five seconds, then return to neutral position.

Stretching Your Calves

1. Keep your left leg in front of you. Extend your right leg behind you, aligned with your back and keeping your feet flat on ground.
2. Keep your balance. You can keep palms on wall in front of you for balance.
3. Lean forward slowly on your left leg. When you feel a light stretch in your right calf, hold the position for 10 to 20 seconds.
4. Switch legs. Repeat the process for your right calf.

Stretching Your Quadriceps

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1. Stand on left foot with left arm out for balance.
2. Hold your right ankle with your right hand.
3. Pull heal towards your bottom until you feel light stretch in front of thigh.
4. Hold for 10-20 seconds.
5. Switch legs and repeat for left leg.

Stretching Muscles in Groin Area

1. Start by standing with feet pointing 45 degrees outward. Next, squat down with your knees pointing outwards over your toes.
2. Place your palms on the floor. The inside of upper arms should be positioned against your inner thighs.
3. Push with arms backwards against your thighs. Push until you feel light stretching in groin area.
4. Hold for 10-20 seconds.

Stretching Your Hamstrings

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1. Start by sitting on the floor. Extend your legs in front of you and place your feet 6 apart.
2. Reach out with your hands. Stretch until you can grab your toes.
3. Keep legs straight. Push your chest down towards your knees, until you feel a light stretch in your hamstrings, and hold the stretch for 10-20 seconds.

Stretching Your Hips

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1. Lay flat on your back. Place your feet flat on ground, bending both of your knees. Next, cross your right ankle over left knee.
2. Anchor your pelvis to the ground. Grab your right knee with both hands, and pull towards your chest, stretching as far as you find bearable.
3. Feel the stretch in your hips, gluteus, and slightly down into your hamstring. Hold for 10-20 seconds. Switch legs and repeat for other leg.

Stretching Your Spine

1. Lay flat on your back. Bend your knees and keep your feet flat on the ground.
2. Extend your arms outward. Align with your shoulders.
3. Extend legs upward. Continue to raise tour legs until the bottom of feet are facing up.
4. Lower your legs slowly to the left. Keeping your legs straight by twisting your spine, causing your hips to turn, allowing your left foot to rest on the floor.
   • Try to keep your legs at a 90 degree angle with your torso.
5. Turn head to the right. Press your shoulder blades onto the ground. Hold pose for 10-20 seconds.
6. Turn head forward. Return your extended legs upward again.
7. Repeat the pose. This time, turn to opposite side.

Stretching Your Arms, Shoulders, and Back, Using the Bicycle

1. Complete this last stretch. This is the last one to do right before you start riding.

1. Hold on to your bike. With one hand grab between the handlebars and grab the seat with the other.
2. Keep arms straight. Hold them a shoulder width apart, with your feet directly under your hips.
3. Keep your back straight. Bend your lower back by pushing your chest forward and down until you feel a light stretch in arms, shoulders, and upper back.
4. Hold the stretch. Hold it for 10-20 seconds.

Tips

• Make sure you breathe through the stretches, as that will allow more oxygen to run through the muscles, in turn helping muscles elongate.
• Warm up before stretching by walking or jogging in place or walking up and down the stairs a couple times. Stretching without warming up can cause injuries, due to the lack of mobility in cold muscles.
• Perform each stretch as far as your muscles allow you. Flexibility will come with consistent practice.

References

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