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Stretches for Cyclists: Treat and Prevent Knee Pain

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Stretches for Cyclists

The knee is one of the most complex joints in the body, so it makes sense that it is often one of the first places we experience pain. Although it’s not a muscle, stretching is key to ensuring everything connected to the knee remains flexible and in place. Doing regular stretches for cyclists can help prevent and treat knee pain.

Pedaling requires work from the the quads to straighten the knee and push the pedal forward and downward with enough power to propel the bike forward. In addition, the IT band contributes to that same movement, although less intensively. These efforts, although low-impact, can lead to problems with knee pain. Tendinitis of the kneecap can be a painful condition, and can keep you off your bike. Stretching these muscles can both prevent and treat these issues, resulting in a more comfortable and flexible range of motion.

Many cyclists think knee pain means taking time away from the bike and resting up, but that’s not necessarily true. It could be caused by something as simple as a saddle adjustment or new cleats. So, if you’re experiencing knee pain, figure out what it may be stemming from and adjust your training accordingly. To help in recovery, and to prevent further knee pain, try stretching the muscles surrounding the knee on a regular basis.

4 Best Stretches for Cyclists to Treat Knee Pain

Bilateral Hamstring Stretch

This stretch is effective for all cyclists because of the involvement of the knee flexor muscles in the repetitive pedaling motion. It is also great for those who experience discomfort in the inner or outer face of the knee, which likely originates at the insertion of the ischiotibials.

Stretches for Cyclists

Stand with you feet shoulder width apart and slow bend at your hips towards the floor. Rest your hands on your shins, or step your hands down to the floor if you can. Your knees should be straight, but not overextended or locked backwards. You should feel the stretch in the backs of your thighs and knees.

Lunge with Ankle Flex

If you feel tension or strain in your calves, Achilles tendon, or the back of the knee then this is an important stretch.

Stretches for Cyclists

Stand with your hands on your waist, one leg slightly in front of the other, with your knees straight looking ahead. Slowly lunge forward with the front foot, keeping your rear foot in its original position. Both feet should be making full contact with the floor, including the heel. As your center of gravity moves forward and downward, the rear ankle will act as an anchor and increase the stretch.

Flamingo Position

Because of the involvement of the knee extensor muscles in the pedaling motion, the flamingo position is a great stretch to relieve discomfort in the quads and patellar tendons.

Stretches for Cyclists

Use a chair or wall the steady yourself, and raise one foot by bending your knee. As you hold the front of your ankle, slowly pull it upwards and gently push your hips forward. As the hip extension increases, you will feel the stretch in the front of the thigh.

Supine Pull to Chest

Stretching the muscles that rotate the hips, specifically the glutes and piriformis, can have a positive effect on the knees. As mentioned previously, each segment of the leg is connected, and each area can have a domino effect, especially through the knee.

Stretches for Cyclists

Lie on your back with your neck relaxed and head resting on the floor. Cross your right ankle over the other and place your hands on your left thigh, pulling your legs towards you in a figure four position. Slowly pull on your thigh to increase the stretch, feeling it in your glute. Repeat with the left side.

Knee pain can be disheartening, but most cases are not cause to give up on your training. However, if pain persists despite proper rest, stretching, and bike adjustments, then it may be a good idea to see a physiotherapist to see if there is an underlying issue that needs to be addressed. You can also try targeted, daily stretching with Dynamic Cyclist to treat and prevent your knee pain.

Does Stretching Make You Faster?

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Most cyclists want to be faster and stronger, but there is no one-size-fits-all way to get there. The general rule is to ride more, and ride smarter. Training plans can help you look at every aspect of your riding, and get you tackling those goals in a realistic way. However, time on the bike is not the whole picture of what it takes. Maintaining a healthy range of motion through stretching and strength training needs to be a key aspect of that plan. And no, we don’t mean doing a couple quad stretches before hopping on the bike–there’s more to it then that. So, how does stretching make you faster?

Stretching Make You Faster

Does Stretching Make You Faster?

The cumulative effects of stretching (when done right) add up and in turn, can make you a faster and stronger cyclist. Here’s how:

Improved Flexibility

Each person’s body defines their own range of motion, there is no standard when dealing with a group of individuals. Your muscles are not in charge of your range of motion and flexibility, it is your bone and joint actions. So, when you stretch, it is actually the joint and ligaments being moved across these contact surfaces. Flexibility, or rather inflexibility, can lead to unbalance in the body, causing these structures to move out of alignment. Properly stretching and maintaining flexibility can not only affect you performance, but it is the most effective way to avoid injury.

Comfort on the Bike & AerodynamicsStretching Make You Faster

Comfort on your bike has to do largely with your bike fit, but also your ability to maintain proper cycling posture. If certain muscles are tight, you’ll compensate in other areas of the body, which does nothing but harm. If you’re concerned with aerodynamics, then you should know that 80 percent of your aerodynamic drag is caused by your position on the bike. So, that $10,000 aero bike will only help you 20% of the way. For example, tight or shortened hamstrings will make the aerodynamic position impossible and tight calves can limit the power of your pedal strokes. Routine stretching will slowly improve your position and gift you a handful of free watts.

Injury Prevention

Due to the repetitive nature of the pedal stroke, cycling puts us in a particularly vulnerable situation. We spend hours hunched over the bars, spinning our legs at 100 revolutions per minute. The impact is low, but over time the muscular imbalances take a toll.  Maintaining proper posture on your bike can go a long way to prevent injury. The natural inclination is to round your back as you crane your head to look forward. Not only does this create drag, but it will eventually cause pain in your lower and upper back and neck.

Everything in your body is connected. So, to maintain proper bike posture you have to have adequate flexibility in your lower back, hips, glutes, and hamstrings. The flatter your back can be, the less issues you’ll come up against in your training. Stretching is an easy thing to skip, but most cycling injury is caused by tight muscles. So, you could take ten minutes a day to stretch, or be off you bike for weeks at a time with an injury. Although stretching can be great treatment for certain injuries, it’s effectively too late. Better to avoid the injury in the first place by maintaining flexibility.

Stretching Done Right

Stretching is easy, but when done incorrectly it can actually slow you down. There’s no overnight fix, and it’s not just doing a couple stretches before hopping on your bike. That may have been what they taught you in high school, but it takes time and patience to reap the benefits of stretching.

Types of Stretching

  • Dynamic – Dynamic stretching takes a joint or muscle through a range of motion. It is best done before cycling as a way to prepare the joints for the repetitive movement, get blood flowing and warm up your muscles.
  • Static – Static stretches are designed to be held in one position for at least thirty seconds, and are what most people think of when it comes to stretching. The goal is to relax and lengthen the muscle and deepen the stretch bit by bit. This is best done after exercise, as static stretching before can actually hinder the muscle’s ability to fire.

When to Stretch

Just as you should do a warm up on your bike before hammering up a climb with everything you’ve got, so you need to warm up your muscles before stretching. This doesn’t mean you have to go for a full ride before doing your stretching routine, but it could be doing some jumping jacks, massaging the muscles, or walking around the block. Anything to get blood flowing to your muscles. If you do stretch cold muscles (but please don’t) ensure you are extremely gentle, slowly easing into a stretch.

Yoga and Cycling Speed

Yoga can be a great way to ensure you’re stretching on a regular basis, but too much of a good thing can be a bad thing. If you are doing more yoga and stretching then cycling, then you are working more on being pliable then being strong and powerful. Pliable muscles have to do more work to maintain the level of contraction needed for cycling. However, you would have to be doing excessive amounts for it to be any sort of detriment to your muscle power.

Although the understanding of the relation between stretching and athletic performance is still evolving, there are some facts that are standing the test of time. Dynamic stretching before a ride and moderate routine stretching off the bike can create the muscle pliability needed for you to be the strongest cyclist possible.

You don’t need to sign up for daily yoga classes or commit a ton of time to stretching, but even a little bit can go a long way in keeping you injury free and feeling your best. Start with 10 minutes a day, 4-5 times a week and you will start seeing and feeling the results. If you want a more intensive stretching program for cyclists, check out Dynamic Cyclist. They have daily, easy to follow stretching videos designed specifically for and by cyclists. Spend less time thinking about how and what to stretch, and more time in the saddle!

Foot and Ankle Exercises to Improve Cycling Performance

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As you push up a hill, it’s normal to feel some discomfort from exertion. Climbing demands a lot from the body, and sometimes this can show up as pain or a lagging in your feet and ankles. If you’ve ever experienced that sloppy feeling as you pedal, the uncoordination that comes with fatigue, then you know the toll it takes on your power output. It can also disrupt your cycling posture, putting your knees at risk. The best way to prevent this is to do some foot and ankle exercises off the bike to correct form and activate dormant muscles. You are essentially unlocking muscles that will then kick in on your next ride and pick up some of the slack.

Foot and Ankle Exercises for Cyclists

A combination of stretching and compound exercises can help correct imbalances that are created in the cycling motion. They will help strengthen and create stability in the ankle by activating multiple muscles and joints that will in turn step in and help the ankle out.

Single-Leg Balance

Sounds simple, but balancing on one leg works to improve your balance and ankle stability. Simply raise one foot off the ground, bending it at a 90 degree angle at the knee. Hold your arms out for balance if need be. The key here is to focus on activating your ankle to stabilize your body. Hold each side for 30 seconds, doing 5 reps in total.

Ankle Rotation

The ankle rotation will help increase your range of motion in the ankle. Sit with one leg up on your other knee, fingers locking into your toes. Then rotate your foot around with your hand, stretching out the ankle joint and getting the blood flowing. Start with small circles and slowly increase to larger circles.

Calf Raises

Not only do calf raises help strengthen your ankle muscles, but they target your calves as well. Although the calves take a bit of a back seat when you’re on your bike, they are important for the downstroke on the pedal. They are also connected to your ankle and heel bone, so they are important to the overall stability of your ankle. Stand up straight with your feet shoulder distance apart. Slowly raise up onto your toes and the balls of your feet, holding onto the back of a chair or countertop for stability if needed. Hold for 30 seconds then relax back down onto your heels. Repeat 10 times. You can also opt to do one leg at a time to make it more challenging.

Calf Stretches

Everything in the body is connected. So, although most your power comes from your quads, your calf muscles also play a major role. Muscle tightness and strain can be a direct result of keeping your foot and ankle stable while pedaling. Improper bike fit, in particular cleat position, may be a contributing factor, but it is a very normal issue to have. Regular and targeted stretching can not only help keep your calves from tightening up, but also help them keep the foot and ankle stable.

Lunge

Stand with your feet shoulder width apart. Step your right foot forward, placing your hands on your hips. Gently push your hips forward, bending your right knee. You should feel the stretch in your left calf. Hold for 45 seconds. Repeat with the right leg.

Wall Stretch

Stand facing a wall, about one foot away. Place your hands on the wall and step one foot to the wall, digging your heel into the floor while resting your toes on the wall. Hold for 30 seconds an then alternate calves.

Downward Dog

The downward dog, focused on your shoulders, calves, and hamstrings. From a standing position, kneel down onto all fours on your mat. Plant your toes and straighten your legs, pushing your body up. Slowly drive your heels toward the floor, bringing your head in between your arms. Focus on driving you hips towards the ceiling, planting the heels on the floor.

What is Adaptive Muscle Shortening?

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Have you heard of adaptive muscle shortening? Muscles do not naturally maintain their healthy or ideal range of motion on their own. In fact, it’s just the opposite, especially with the increase of 9-5 desk jobs. Muscles will change their functional resting length to adapt to the length at which they are habitually used or positioned.

Adaptive Muscle Shortening and Cycling

This is bad news for cyclists. Cycling is one of the few activities in which muscles contract concentrically (while shortening), rather than eccentrically (while lengthening). The repetitive motion causes muscle fibres to shorten if action is not taken. Not only will shortened muscles impact your efficiency, comfort, and aerodynamics on the bike, but they will eventually lead to injury.

Do you have tight hamstrings?

An example common to most cyclists is shortened hamstrings. Running down the back of your leg, the hamstrings start at your hips and cross behind the knee joint. Their main job–extend the hip and flex the knee, two of the most important movements in the cycling motion. The upper portion of the hamstring plays a role in the down stroke, and the lower part is active in the up stroke. The muscle is affected in the following ways:

  • The upper section of the hamstring muscles attached at the hip can become loose and weak.
  • The lower section crossing behind the knee remains bent, and never fully extends. This is the portion that will become shortened and tight over time.
  • The combination leads to muscle imbalance between the two ends of the muscles, which leads to problems, stress, strain, and even serious injury, most common in the knee or lower back.

Your body will naturally try to keep muscles balanced on both sides by providing equal, muscular support, but adaptive shortening prevents this from happening. As one end of a muscle loosens, the other end can become more and more shortened.

Muscle Function and Balance

In every movement there are four main functions of the associated muscles, Agonists (primary mover), Antagonists (it’s balancing muscle), stabilizers and assistors.

  • Agonists – the muscle being exercised/worked.
  • Antagonist – the opposing muscle acting in contrast to the agonist.
  • Stabilizer Muscles – hold the joint in place so that the movement can be performed, but are not necessarily moving.
  • Assistors help the Agonist muscle that’s doing the work.

Muscle Balance speaks primarily to the agonist and antagonist muscles in any give movement. It is important to have balance to prevent injury, which is why stretching is so important for cyclists. When one muscle becomes tight, it’s antagonist will also be effected, and can even be injured as a result.

How to Prevent Adaptive Muscle Shortening

Most cycling injuries are caused by tight muscles or a limited range of motion, from knee pain to underdeveloped glutes. By targeting certain muscles and their often neglected counterparts, routine sequence stretching will unlock the full potential of your muscles and joints.

Lengthening the muscles needs to be done in the right order, with balance and intention. Concentrating on one muscle before the other can actually add to the problem, rather than improving it.

This is why so many people give up when they don’t experience results within the first few days. The reality is, lengthening the muscles takes time. To get started and prevent and even reverse adaptive muscle shortening, check out Dynamic Cyclist‘s stretching program. Made specifically for cyclists with easy to follow video stretching sequences, you can maintain a healthy range of motion and increase flexibility, so you can feel your best both on and off the bike. Click here to try 7 days free!

Do Cyclists Need to Stretch?

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How many times have you found yourself saying, “I should really stretch more?” It’s common knowledge that cyclists need to stretch, but many of us fail to do it enough, if at all.

If it’s not broken then don’t fix it right? If you’re putting in the miles and feeling strong, you may not feel like you need to switch up your routine at all. However, if we truly understood the benefits of stretching, perhaps we would be as disciplined to stretch as we are to get out cycling.

Cyclists Need to Stretch

Is stretching important for cyclists?

The most important thing for cyclists, and human beings in general, is to have a healthy range of motion and flexibility to move freely and efficiently. Stretching can aid in aligning the thick and thin muscles back into their ordered state after movement, as well as remove the lactic acid buildup that causes soreness.

Being able to stretch your legs up around your head may not make you a better cyclist, but the more a muscle is able to stretch the better range of motion it will have. For cyclists, the more you can flex your hips, knees, and ankles, the more room for improvement you will have.

Two main types of stretching

  1. Dynamic – Dynamic stretching takes a joint or muscle through a range of motion. It is best done before cycling as a way to prepare the joints for the repetitive movement, get blood flowing and warm up your muscles.
  2. Static – Static stretches are designed to be held in one position for at least thirty seconds, and are what most people think of when it comes to stretching. The goal is to relax the muscle and deepen the stretch bit by bit. This is best done after exercise, as static stretching before can actually hinder the muscle’s ability to fire.

The benefits of stretching

Improves posture – As a society that spends a lot of time at our desks, stretching as a means of correcting poor posture has never been so important. For cyclists, you will want to focus on correcting the hunched over position that comes with cycling and ensuring you are stretching out your lower back. By lengthening tight muscles you keep them from pulling areas of the body out of their intended position.

Reduces risk of injury – By supplying nutrients to the muscles through blood flow, stretching can reduce the risk of muscle and joint injury and help speed up recovery.

Improves performance  – Your cycling performance is largely based on your mechanical efficiency (range of motion) and power output. Stretching before and after a ride gives your muscles time to relax, enabling them to be more available during those long rides.

Provides relief from muscle stiffness – Post-activity stretching has been shown to reduce Delayed Onset Muscular Soreness (DOMS) by increasing blood flow and getting a much needed nutrient supply to your tired muscles.

While there is some debate as to how long you should hold each stretch, anywhere between 30-60 seconds should be enough. Make sure you are only stretching as deep as it feels comfortable. Any signs of pain, pinching or discomfort signals that it is time to back off a tad. Check out some of the best stretches for cyclists for more information to get you stretching.

You don’t need to sign up for daily yoga classes or commit a ton of time to stretching, but even a little bit can go a long way in keeping you injury free and feeling your best. Start with 10 minutes a day, 4-5 times a week and you will start seeing and feeling the results. If you want a more intensive stretching program for cyclists, check out Dynamic Cyclist. They have daily, easy to follow stretching videos designed specifically for and by cyclists. Spend less time thinking about how and what to stretch, and more time in the saddle!

Stretches You Can Do At Your Desk

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As cyclists and as human beings, our bodies are meant to be moving. With the integration of technology into almost every area of work, there are more and more of us sitting at a computer for 40 hours a week. So we ride to and from work, walk to get groceries, and head out for long rides on the weekend as a way of offsetting the desk chair. The bad news is – this may not be enough to counteract an entire workday of sitting. Incorporating stretches you can do at your desk into your day-to-day routine can help reduce the risks of a sedentary lifestyle.

In addition to this problem, as cyclists we develop a selection of major muscles through time in the saddle, but there are other that remain underdeveloped. Opposing muscle groups are not often moved through their full range of motion, which can cause muscle imbalance. Regular stretching for cyclists, even if it’s brief, can help balance posture and reduce stiffness and soreness.

Stretches You Can Do At Your Desk

Ideally, you should stand up from your chair every 20 minutes. If you have a standing desk, raising it up at different intervals can help combat the risk of a sedentary lifestyle. Getting up to go to the bathroom, grab a coffee, walk to a meeting, or head out for lunch are all great, so you just have to target those sections of your day where you are not getting as much relief. You don’t have to stop working, run a lap of the office and drop down into downward dog. Even simple stretches at your desk can help get blood flowing and wake up your muscles. Here are some of the most effective stretches you can do at your desk.

Stretches You Can Do At Your Desk

Stand up and sit down

Okay, so it’s not exactly a stretch, but the simple act of standing up and down does wonders! Plus, you can do it while you’re on the phone and no one will ever know.

Shoulder Shrug

Inhale deeply and shrug your shoulders up towards your ears like you’re saying “I don’t know.” Hold, then release and drop them back down slowly. Repeat 3-5 times.

Torso Twist

While sitting, turn your upper body to the right and grab the back of your chair with your right hand, holding the arm of the chair with your left arm. Turn your head as far the right as you can, feeling a stretch in your spine, abs, and neck. Hold for 15 seconds. Slowly come back to face forward, and repeat with the left side.

Leg Extensions

Brace your upper body and raise your legs up one at a time so they parallel to the floor. Depending on your desk set up and how much leg room your have, you may even be able to do this under your desk. Holding your leg our in front of you, point and flex your toes forward 5 times. Release and repeat with the other leg. Repeat as many times as you want!

Give yourself a hug

Not only does this stretch feel great, but you get to give yourself a much deserved hug. Place your hands on the opposite shoulders, breathing in and out slowly. You should feel a stretch between you shoulder blades.

Raise Your Hands

Sit up tall in your chair, stretching your arms overhead and interlocking your fingers. Turn your palms toward the ceiling as you left your chin and tilt you head back, looking up at the ceiling. Take a few breaths here before releasing.

Leg Crossover

Sit on the front edge of you chair, with your thighs parallel to the floor and feet below your knees. Lift your right foot and place it over your left thigh, ensuring the ankle clears the leg. Your right shin should be parallel to the ground, feeling a stretch in your hip flexor. To deepen the stretch, hinge at the hops and tilt your torso forward, keeping your back straight. Hold for 30 seconds, and repeat with the left side.

You don’t need to sign up for daily yoga classes or commit a ton of time to stretching, but even a little bit can go a long way in keeping you injury free and feeling your best. Start with 10 minutes a day, 4-5 times a week and you will start seeing and feeling the results. If you want a more intensive stretching program for cyclists, check out stretching routines for cyclists by Dynamic Cyclist. They have daily, easy to follow stretching videos designed specifically for and by cyclists. Spend less time thinking about how and what to stretch, and more time in the saddle!

The Best Stretches for Cyclists

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Cyclists are known for their toned calves, strong thighs and overall cardiovascular fitness. We may be able to output a ton of power into each pedal stroke, but when it comes to flexibility and range of motion, most of us are lacking. This isn’t without cause, and we want to provide the best stretches for cyclists to keep you feeling your best.

Cycling is one of the few activities in which muscles contract concentrically (while shortening), rather than eccentrically (while lengthening). It’s great for our bodies as it’s low impact, but this repetitive motion can cause the muscle fibres to shorten, also known as ‘adaptive shortening.’ This will not only cause an imbalance in your muscles and put you at risk of injury, but it can make maintaining proper posture almost impossible. The best way to combat this is with regular and targeted stretches for cyclists.

Flexibility and range of motion can be an easy thing to ignore. So long as we can keep up on those group rides or stay in the saddle for hours at a time, it can quickly fall off the radar (if it was ever there). However, the range of movement around a joint or multiple joints is actually extremely important for all athletes, and especially for cyclists. As humans we are not built to be in a cycling position for extended periods of time, just as we aren’t built to sit at desk jobs 40 hours a week. This doesn’t mean we need to give either one up, but that we need to take the right steps to ensure it doesn’t have a negative effect on our body.

Stretches for Cyclists

The hunched over, forward leaning position on the bike is known for causing the hip flexors to tighten over time. From there, these short, tight muscles with a limited range of motion can cause an anterior pelvic tilt, and arched lower back and weak core muscles. The domino effect is no fun, so it’s always better to take preventative measures rather than reactive.

The focus should be on maintaining, or probably regaining, a healthy range of motion in the joints. From there, you’ll find you ride more comfortably, efficiently and with better technique.

Why Cyclists Need to Stretch

Immediate EffectsStretches for Cyclists

Accelerate recovery – Stretching reduces muscle soreness and stiffness by increasing blood flow, delivering more nutrients to your muscles and removing lactic acid and metabolites. Stretching also promotes whole body relaxation; boosting recovery, rejuvenation and adaptation by increasing the activity of the parasympathetic nervous system after exercise.

Increased Oxygen Flow – Stretching increases blood (and oxygen) flow to the muscles, reducing post-ride soreness with the added bonus of promoting cell growth and organ function.

Relaxation – Stretching before and after a workout can give both you and your muscles time to relax. With stress or exhaustion, the muscles will begin to tighten. Stretching can encourage a release of endorphins and leave you feeling encouraged.

Cumulative Effects

Stretches for CyclistsPrevent Tissue Degradation  – Generally speaking, our day to day lives are restricted to certain movements and physical exertion. Over time and with age, the body starts dehydrating and stiffening. On a cellular level, muscle fibres start developing cross-links with parallel fibers making them stick together. Stretching slows this process by stimulating the production of tissue lubricants and pulling the interwoven cellular cross links back into an ordered state.

Flexibility – Your range of motion is the distance parts of you body can move and rotate before causing damage to muscles and tendons. Everyone naturally has a different range of motion, but stretching can help you define what that looks like for you. As cyclists, we have to have the freedom and flexibility to move without resistance or pain.

Injury Prevention – Everything in the body is connected, and as cyclists we demand a lot from our muscles, joints and ligaments. Stretching keeps the connections strong, treating and preventing injury, improving functionality and longevity. We also can’t forget about the muscles and joints that are not used in cycling. On the bike, all movements are in a straight line, with no other plane of movement. So, it’s important to keep this in mind while stretching. Not only do you want to focus on the muscles used, but those that aren’t, as a means of reversing and preventing muscle imbalance.

Better Posture & Aerodynamics – Stretching the right muscles can help correct poor posture both on and off the bike. By lengthening tight muscles that pull areas of the body away from their natural position you can maintain proper posture without the desire to round the back or slouch.

The Focus Areas

There is no one recipe for optimal flexibity, as that will vary on an individual basis, but there are target areas that will be more or less the same for all cyclists. The areas that become tightened are fairly universal:

Stretches for Cyclists

Hip Flexors – The action of cycling involves repeated hip flexion with the hip never full extending, which can cause tightness or even a shortening of the muscle over time. Not only can tight hip flexors cause discomfort in your everyday life, they can also reduce your cycling performance. It can lead to lower back pain and will make it tough to access the glutes (see below).

Hamstrings – Tight hamstrings pull the pelvis back on the saddle, rather than allowing a forward tilt. Also, when they become shortened they don’t allow the involvement of the glutes, which can have a negative effect on how much power you can produce.

Quads – The powerhouse of the pedal stroke, it’s pretty obvious that the quads need some attention.

IT Band – The IT Band stabilizes the knee; if it’s tight it can rub against the knee, become inflamed and lead to knee pain.

Glutes – The glutes are one of the largest and strongest muscles in your body. Leaving them inactive is not only costing you power, but can lead to injury as the hamstring and quads overcompensate. Tight glutes prevent you from achieving an aerodynamic position on the bike. First things first, proper pelvic posture is key. If your front side (anterior side of your hips/hip flexors) are tight you won’t be able to access your glutes completely. Work on keeping your pelvis in a neutral position and remember to keep your core engaged when stretching the glutes.

Lower Back – Another symptom of tightness in other areas, lower back pain most commonly stems from tight hamstrings.

10 of the Best Stretches for Cyclists

After a gentle warm up, complete 4-5 of these stretches, holding each one for 1 minute if you can. If not, start with 30 seconds and build up the time. Ideally cyclists should try to stretch everyday, but 5 days a week will be enough to start experiencing some of the long term benefits.

Half Pyramid

The half pyramid stretches the hamstrings, inner thighs, lower back and opens the chest.

Knight’s Pose

The knight’s pose targets the hip flexors and the quads.

Flamingo

This classic quad stretch is important for recovery after a ride.

IT Opener (With Strap)

The iliotibial band stabilizes the knee, so this stretch is great to keep it loose and functioning properly.

Child’s Pose

Great for releasing post-ride tension, child’s pose stretches the groin, chest, and shoulders.

Can Opener

Focusing on the glutes, the can opener is great for cyclists to help release tension.

Lower Twist

For those who suffer lower back pain from cycling, the lower twist targets the bottom of the spine and the glutes.

Figure Four

The figure four is a great multi-target stretch, focussing on the hamstrings and glutes, as well as opening up the hips. 

Downward Dog

One of the more well-known poses, the downward dog is popular for a reason. It fully stretches the hamstrings, calf muscles, shoulders and lengthens the spine.

Pigeon

Also known as “The King of Hip Openers,” the pigeon stretch works to loosen up tight hip flexors. There is also plenty of room for adaptation in the stretch, so it’s great no matter your level of flexibility.

You don’t need to sign up for daily yoga classes or commit a ton of time to stretching, but even a little bit can go a long way in keeping you injury free and feeling your best. Start with 10 minutes a day of stretches for cyclists, 4-5 times a week and you will start seeing and feeling the results. If you don’t know where to begin, check out Dynamic Cyclist. They have daily, easy to follow stretching videos designed specifically for and by cyclists. Spend less time thinking about how and what to stretch, and more time in the saddle!

Best Bike Stretching Exercises

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The importance of stretching really can’t be overstated, especially for cyclists. Bike stretching exercises can help maintain flexibility and prevent injury, and can be done even while you’re out on your ride or before you head inside after a ride. Long rides and intense training sessions can result in tight and sore muscles, and being sure you properly cool down and stretch afterwards can go a long way to prevent muscle tightness and discomfort.

Now, you’ve probably seen some cyclists in the Tour de France somehow managing a quad stretch while on their bike, looking something like superman. Although this can be great for ensuring your stretching those muscles out along the way, for most of us its a better idea to attempt these stretches in a stationary position. These bike stretching exercises can be done with the aid of you bike, whether during a quick break mid-ride, or right after before you put your bike away. It is a good way to get into a routine and ensure you always remember to stretch.

Bike Stretching Exercises

Quad Stretch

The quads are where a lot of your power comes from, and therefore are important to keep from getting tight. Place one hand on the saddle for support, and bend the other leg. Hold onto your foot or ankle , level your knees, and hold each side for 30-60 seconds. To increase the stretch, try tensing your glutes and pushing your hips forward, leaning into the stretch. Look straight ahead, or bring you chin to your chest and stretch the back of your neck.

Bike Stretching Exercises

Hamstring & Shoulder Stretch

This stretch is great for stretching out the hamstrings as well as releasing tension in the shoulders and upper back from holding the cycling position. Place one hand on your hand bars, and the other on your saddle. Step back and hinge over at the hips, keeping your back flat and engaging your core. You should feel the stretch all along your hamstrings, as well as in the shoulders. To increase the stretch, push your hips away from your bike until you feel a decompressing effect as the spine lengthens. Hold for 30-60 seconds.

Bike Stretching Exercises

Glutes

Lift one leg onto your other knee, placing your ankle on top of the other thigh, using your bike to steady yourself. Slowly sit lower and relax into the stretch, keeping your back straight and core engaged. To protect your knee joint, flex the foot of the leg being stretched to keep the knee joint from straining.

Bike Stretching Exercises

Upper Back & Calves

This one looks a little funny, but stretches your shoulders, upper back, calves and hips all in one position. Place your hand shoulder-width apart on your bike and lower yourself into a deep squat, keeping your arms straight. You should feel the stretch deep in your calves and in your shoulders the most, but you can try adjusting the positioning of your feet and hands until you hit those spots that need the most stretching.

Bike Stretching Exercises

Chest

The tense upper body position on the bike can make for a sore back, but over time it can also cause a shortening of the chest muscles and rounded shoulders. This stretch is great to do while you’re waiting at stop lights or having a water break. It will open up your chest and release tension. Place your hands behind your back and interlace your fingers, or hold onto your saddle. Lean forward slowly, keeping your back straight and core engaged, feeling the stretch in your chest.

Bike Stretching Exercises

Hip Flexors

Many cyclists suffer from tight hip flexors as they put in a lot of the work to lift your legs with each pedal stroke, so this stretch is important. Place both hands on the top tube of your bike, shoulder width apart. Step one foot back and bend the front leg as if going into a lunge position. Gently push your hips forward to feel the stretch in your hip flexor and in the thigh.

Bike Stretching Exercises

Back Stretches for Cyclists

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Cycling is known for being a low impact sport, generally having a lower injury rate than running. The overall benefits for both your physical and mental well-being are as endless as the roads you can explore on your bike. However, that doesn’t mean cycling is without its own set of strains on the body. Back stretches for cyclists are really important to reduce the risk of pain and injury.

The position of the body on a bike can cause imbalanced work. The abdominal muscles are relaxed and relatively compressed, while the back muscles are stretched and tensed as you hold yourself up. This is especially true for road and track cyclists who are in a lower, more aerodynamic position.

To ensure that this sustained stretching and tension in the spinal muscles doesn’t lead to injury, it’s important the muscles are strong enough to bear the work load. A combination of strength, flexibility, stretches for cyclists and proper posture on and off the bike is necessary to both treat and prevent back pain.

Back Stretches for Cyclists

The Muscles Involved

Everything in the body is connected. When you’re looking to target a certain sore muscle, you also want to focus on the muscles surrounding it. Strain is often caused by a lack of support from weaker surrounding muscles.

The Lower BackBack Stretches for Cyclists

Lower back pain is common among cyclists, especially when combined with sitting at a computer for extended periods of time. The first thing to look into is bike fit, as it can arise from riding a bike that is too big for you. Next you’ll want to work on strengthening your core to counteract and support your lower back when you’re on the bike.

Finally, a lack of flexibility could be the cause of your lower back pain. If you have tightness in your hamstrings, hip flexors, or quads it can pull your pelvis out of alignment with each pedal stroke. The work that should be happening in your legs is then transferred to your lower back causing unnecessary strain.

The Upper Back

Upper back pain usually shows up as a burning in your shoulder blades and a tightness running into the neck. This can even lead to numbness travelling down your arm into your hands and fingers. This could be caused by an overly aggressive position on the bike, but most commonly it stems from your posture off the bike.

Sitting at a desk all day, particularly with poor posture, can cause tightness in the upper back, neck, and shoulders which can translate into pain on the bike. Stretching is the most effective way to ensure this doesn’t happen.

The Best Back Stretches for Cyclists

Hold each stretch for 25-30 seconds, repeating each one three times.

Hug Stretch

Back Stretches for Cyclists

(Either sitting or standing) Straighten your back and neck while looking straight ahead. Cross your arms in front of your chest and place each hand on the opposite shoulder. Try to reach the center of your back between your shoulder blades with each hand, so your chest is compressed and the upper part of your back is slightly curved outward. You should feel the stretch in your shoulder blades. Be sure to alternate your arms, one over the other, as your hold this stretch.

Cat Position

Back Stretches for Cyclists

Get down on all fours on your hands and knees (put a mat or cushion under your knees). Start with a straight back, then slowly lower your head and arch your back up towards the ceiling, like a cat. Try to to get the greatest amount of curvature as possible for you. This can be a hard stretch to feel your spinal muscles, but that doesn’t mean it’s not there.

Seated Upper Body Bend

Back Stretches for Cyclists

Start on the ground in a seated position, with your back straight, legs out, and hands resting beside you. Slowly slide both hands forward toward your feet, while bending your upper body as necessary. If you feel discomfort, just back the stretch up a little. If you need assistance holding the stretch, use a band to hook around the bottoms of your feet to anchor your arms.

*This is great for cyclists with poor flexibility in the glutes who spend a lot of time in a dropped position on the bike.

Downward Facing Dog

Back Stretches for Cyclists

Start on your hands and knees, aligning your wrists directly under your shoulders and your knees under your hips. Stretch your elbows and relax your upper back. Spread your fingers wide and distribute your weight evenly across your hands, pressing firmly onto your palms. Press your pelvis up and gently bein to straighten your legs. If you hamstrings are tight, step your feet wider apart. You should feel the stretch through the entire spinal column, opening the hips, and stretching the hamstrings.

Supine Upper Body Rotation

Back Stretches for Cyclists

Lie down on your back and place your hands on the back of your neck, looking upward. Bend your hips and knees to a 90 degree angle, as if you were sitting on a chair. Slowly rotate your legs to the side so the top of your back remains on the floor. Your legs should remain together as your lower them to the floor. Bring them back up to center before slowing lowering them down to the other side.

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