10 stretches every cyclist should be doing

"Try to touch your toes. Now put your foot on the bike saddle and bend forward. Now, hold that position."

This is a common pre-ride stretching routine for many cyclists—but here's the truth: this kind of static stretching before a ride can actually be counterproductive. Recent research shows that it may lower performance and increase injury risk. Instead, save these stretches for after your ride, when they can help with recovery.

Many experienced cyclists do some form of stretching before and after a ride, but they often do it incorrectly. If you're not seeing improvements in your cycling performance, it might be time to reassess your stretching habits. The biggest mistake? Doing static stretches before riding. According to studies published in The Journal of Sports Medicine, prolonged static stretching before cycling can lead to decreased performance and a higher chance of injury. However, when done after a ride, it can promote faster recovery and better flexibility.

Why is Stretching Important for Cyclists?

Stretching is more than just a warm-up or cool-down—it's a vital part of maintaining muscle health and joint mobility. It helps increase flexibility, reduce stiffness, and improve range of motion, which are all crucial for cyclists who spend long hours in a hunched-over position. Over time, poor posture and repetitive movements can lead to back pain, tight hamstrings, and even spinal misalignment. Neglecting stretching could have long-term consequences, affecting your overall quality of life.

The Sit and Reach Test, developed in 1952, is one of the most widely used tools to assess flexibility in the lower back and hamstrings. While the test itself doesn’t mimic real-life movements, it provides a reliable baseline for tracking flexibility over time. For cyclists, it’s a simple way to gauge how well your body is responding to training and whether you need to adjust your stretching routine.

Why is Stretching So Important for Cyclists?

For many cyclists, the question of when and how to stretch remains unclear. Some skip it altogether, thinking it's unnecessary. But stretching is a critical component of any fitness routine, especially for those who ride regularly. The confusion often stems from four main questions:

• Stretching relevance: How does stretching affect my ride, recovery, and overall physical health?
• Stretching scheduling: Does it really matter when I stretch?
• Stretching type: Can’t I just do those stretches I used to do in high school?
• Stretching duration: Can I just hold the stretch for however long feels good?

Understanding the different types of stretching, when to do them, and how to perform them correctly can make a huge difference in your cycling experience. This article will guide you through the essentials of stretching for cyclists, helping you avoid common mistakes and maximize the benefits.

Types of Stretches

There are three main types of stretching: dynamic, static, and ballistic. Each has its own purpose and timing. Knowing the differences between them can help you create a more effective stretching routine.

Dynamic Stretches

Dynamic stretches are ideal before a ride. They involve controlled movements that increase blood flow and prepare your muscles for activity. Examples include leg swings, cat-cows, and high knees. These stretches help improve flexibility, range of motion, and muscle activation without the risk of injury.

They are performed in a full range of motion and are designed to mimic the movements you’ll do during your ride. Dynamic stretching is safe, effective, and essential for pre-ride preparation.

Static Stretches

Static stretches are best done after a ride. They involve holding a position for 15–30 seconds to increase flexibility and promote recovery. These stretches help reduce muscle tension, improve circulation, and prevent post-exercise soreness.

While static stretches are beneficial, they should not be done before a ride, as they can temporarily reduce muscle strength and power.

Ballistic Stretches

Ballistic stretches use momentum to push muscles beyond their normal range. They are typically used by athletes in high-intensity sports like football or basketball. However, they carry a higher risk of injury and are not recommended for cyclists.

Timing is Everything

When it comes to stretching, timing is crucial. Pre-ride stretches should be dynamic, while post-ride stretches should be static. Static stretches before a ride can decrease performance and increase injury risk. On the other hand, doing them after a ride helps your body recover and stay flexible.

According to the American Academy of Sports Medicine, each stretch should last at least 15 seconds and no more than 30 seconds. Shorter holds are better for pre-ride dynamic stretches, while longer holds are ideal for post-ride static stretches. Always listen to your body—never push into pain.

Proper timing and technique are key to getting the most out of your stretching routine. Whether you're warming up or cooling down, following these guidelines ensures you’re maximizing the benefits and minimizing the risks.

Stretching Exercises: Warm Ups and Cool Downs

Choosing the right stretches depends on your riding style, frequency, and personal needs. Recreational cyclists may focus on major leg and glute muscles, while competitive riders often need to stretch more areas due to extended time in the saddle. Here are some effective stretches tailored for cyclists:

Warm Up Dynamic Stretch Sequence

Before riding, start with a light warm-up such as an easy spin on your bike. Then, perform dynamic stretches like Cat-Cow, Chest Stretch, High Knees, and Leg Swings. These moves help increase flexibility and prepare your body for the ride ahead.

Cat-Cow Stretch

Start on all fours and move your spine through a series of arches and curves. This stretch helps relieve back tension and improves spinal mobility.

Chest Stretch

Lean forward while gripping your bike to stretch your chest and shoulders. This helps counteract the hunched-over riding posture.

High Knees

Lift your knees high while moving quickly. This mimics pedaling motion and warms up your legs effectively.

Leg Swings

Swing your legs forward and backward, then side to side. This improves hip mobility and stretches your hamstrings and quads.

Shoulder Reach

Reach your arms overhead and shrug your shoulders. This helps release tension in your upper back and shoulders.

Cool Down Static Stretch Sequence

After your ride, focus on static stretches to help your body recover. These stretches should be held for 15–30 seconds and performed slowly without bouncing.

Spinal Twist

Sit on the floor and twist your body to stretch your back and obliques. This helps relieve tension and improve flexibility.

Cobra Pose

Lie on your stomach and lift your chest to stretch your abs, chest, and shoulders. This pose is great for relieving tightness from long rides.

Lateral Neck Stretch

Bend your neck sideways to stretch your neck and shoulders. This helps reduce tension headaches caused by prolonged riding.

Standing Quad Stretch

Hold your leg behind you to stretch your quads and hip flexors. This helps relieve tightness after a long ride.

Straight-Leg Calf Stretch

Stand facing a wall and stretch your calves by leaning forward. This helps reduce calf and ankle discomfort from daily walking and cycling.

Stretching is an essential part of any cyclist’s routine. When done correctly, it can improve performance, reduce injury risk, and enhance overall comfort. Don't forget to consult a physician if you're experiencing persistent pain or discomfort. With the right approach, stretching can become a valuable tool in your cycling journey.