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 many cyclists follow. However, it might actually be doing more harm than good. The truth is, static stretching before a ride can decrease performance and increase injury risk. It's better to save these stretches for after your ride when they can aid recovery.

Many cyclists stretch before and after rides, but often choose the wrong type. If you're not seeing improvements in your cycling, take a closer look at your stretching habits. Static stretching before riding has been shown in studies from The Journal of Sports Medicine to reduce performance and raise the risk of injury. On the flip side, doing it after a ride helps your body recover faster.

Why Stretching Matters for Cyclists

Stretching is all about improving flexibility and muscle elasticity. It helps warm up and cool down muscles, tendons, and joints, giving you a greater range of motion and reducing the risk of injury. Cycling often leads to lower back and hamstring pain, and over time, it can even affect spinal posture. Neglecting stretching could lead to long-term issues like spinal misalignment. For cyclists, incorporating stretching into your routine is essential to avoid such problems.

The Sit and Reach Test, developed in 1952, is one of the most widely used methods to assess flexibility. While the position isn't directly applicable to daily life, it gives a good idea of your flexibility level and how it compares to others. It’s also an easy way to track progress over time. Whether you use a testing box or do it at home, treating flexibility as a priority—like dental or vision care—can have long-term benefits.

Why Is Stretching Important for Cyclists?

If you're a cyclist unsure how to incorporate stretching into your routine, you’re not alone. Many people ignore their bodies’ need to stretch, thinking it’s unnecessary. But stretching is often misunderstood, leading to questions about its effectiveness. Here are four main reasons for the confusion:

• Stretching Relevance: How does stretching impact your ride, recovery, and overall health?
• Stretching Scheduling: Does it matter when you stretch?
• Stretching Type: Can I just do the same stretches I did in high school?
• Stretching Duration: Can I just hold the stretch as long as I feel comfortable?

Understanding the different types of stretching and when to use them can help you create a more effective routine. This article will guide you through the best practices for cyclists.

Types of Stretches

Knowing which type of stretch to do is key to maximizing the benefits. There are three main types: dynamic, static, and ballistic. Each serves a different purpose and should be used at the right time.

Dynamic Stretches

Dynamic stretches are ideal for warming up before a ride. They involve movement and help increase joint range of motion and flexibility. Examples include leg swings and cat-cows. These stretches prepare your body for physical activity and can improve speed, agility, and posture.

Static Stretches

Static stretches are best done after a ride. They focus on cooling down and increasing blood flow to muscles, reducing tension and inflammation. Holding each stretch for 15–30 seconds helps improve flexibility and recovery.

Ballistic Stretches

These involve bouncing movements and are typically used by athletes in sports like football. They can be risky for cyclists as they may cause injury. It's best to avoid them unless under professional guidance.

Timing Is Everything

Stretching isn’t just about doing it—it’s about when and how you do it. Pre-ride stretches should be dynamic, while post-ride stretches should be static. According to the American Academy of Sports Medicine, stretches should last between 15 and 30 seconds. Don’t rush or overdo it—each stretch should feel comfortable, not painful.

Proper timing and technique are crucial. A well-structured warm-up and cool-down can reduce injury risk and enhance performance. Make sure to follow the correct sequence and duration for each stretch.

Stretching Exercises: Warm Ups and Cool Downs

Depending on your training goals, certain stretches may be more beneficial. Recreational cyclists might focus on legs and glutes, while competitive riders may need to address back, chest, and arms. Here are some effective stretches tailored for cyclists:

Warm Up Dynamic Stretch Sequence

Start with a short spin on your bike to warm up your muscles. Then try dynamic stretches like Cat-Cow, Chest Stretch, High Knees, and Leg Swings. These movements help increase mobility and prepare your body for the ride ahead.

Cat-Cow Stretch

Get on all fours and move your spine through a gentle arch and curl. This helps relieve back tension and improves spinal flexibility.

Chest Stretch

Lean forward with your hands on the bike, stretching your chest and shoulders. This relieves tightness caused by hunched-over positions.

High Knees

Lift your knees high while standing, mimicking a cycling motion. This warms up your legs and increases hip mobility.

Leg Swings

Swing your legs forward and backward, then side to side. This targets hips, hamstrings, and quads, improving flexibility and range of motion.

Shoulder Reach

Extend your arms overhead and shrug your shoulders. This relieves tension in the upper back and shoulders.

Cool Down Static Stretch Sequence

After your ride, perform static stretches to cool down. These help remove metabolic waste, redistribute blood, and lower your heart rate. Try the Spinal Twist, Cobra Pose, Lateral Neck Stretch, Standing Quad Stretch, and Straight-Leg Calf Stretch. Hold each for 20–60 seconds without bouncing.

Remember, stretching is part of a complete routine. When done correctly, it enhances recovery and prevents injuries. Always listen to your body and consult a doctor if you experience pain.