Stretches for Cyclists: Improve Your Cycling Performance with Targeted Mobility
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.
Muscle Function & Balance for Cyclists
In every movement there are four main functions of the associated muscles, agonists, antagonists, stabilizers and assisters.
- 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 is doing the work
Muscle Balance speaks primarily to the agonist and antagonist muscles in any given movement. It is important to have balance to prevent injury, which is why stretching is so important for cyclists. When one muscle becomes tight, its antagonist will also be affected, and can even be injured as a result.
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.
Most cyclists have an Anterior Pelvic Tilt caused by Adaptive Muscle Shortening of your psoas.
When the front of the pelvis rotates forward, the back of the pelvis rises, leading to a change in your posture.
You’ll see and feel an increased curvature on the lower spine and upper back…
Leading to rounded shoulders, a protruding stomach, and weakened glutes and core muscles that affects your performance on the bike.
Why Cyclists Need to Stretch
Immediate Effects of Stretching 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.
Long Term Effects of Stretching for Cyclists
Prevent 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.
Dynamic vs. Static 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 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 10 Best Stretches for Cyclists
1. THREE POINT HAMSTRING
Target: Hamstrings & Low Back
Step 1:
- Step your feet about hip distance apart, toes pointed forward
- Slowly hinge at the hips, bringing your hands down to rest on the ground if you can, or allowing them to hang freely
- Relax and hold for 30 seconds
Step 2:
- Slowly come up so your hands rest on your knees
- Turn toes outwards 45 degrees
- Slowly lower back down and hold for 30 seconds
Step 3:
- Slowly come up so your hands rest on your knees
- Turn toes inward 45 degrees
- Slowly lower back down and hold for 30 seconds
- Slowly roll back up to standing when time is up
2. LEG CIRCLES (WITH A STRAP)
Target: Hips & Groin
Step 1:
- Lie on your back with your legs extended
- Hook your strap around the bottom of your foot and extend it straight up into the air
Step 2:
- Start drawing small, slow circles with your foot, using the strap as a guide
- Slowly increase the size of the circles over 30 seconds
Step 3:
- Switch direction for another 30 seconds, starting with small circles and slowly increasing in size
- Switch legs and repeat
3. LIZARD TWIST
Target: Hips, Groin, Thoracic Spine
Step 1:
- Start in low lunge position
- Step your front foot out to the edge or just off of your mat, toes pointed 45 degrees out
- Rest hands on floor, in line with the front foot
Step 2:
- Notice a stretch in your inner thigh of the front leg and upper leg and hip
- Hold 30s, repeat on other side
Step 3:
- Rotate up towards the ceiling
- Turn your head to look up at your hand
- You should feel an added stretch in your mid-back
- Reach up and down for another 30 seconds
- Repeat on the other side
4. CHILD'S POSE TWIST
Target: Hips, Shoulders, Spine & Obliques
Step 1:
- Come onto tabletop position on your mat
- Bring your big toes together and step your knees as wide as your mat
- Bring your torso down between your thighs, stretch your hands towards the front of your mat
- Relax into the pose for 30s
Step 2:
- Slowly walk your hands to the right side of your mat
- You should feel an added stretch on your left side body
- Hold here for 30 seconds
- Repeat on the other side
5. PIGEON POSE
Target: Hip & Glutes
Step 1:
- Start in downward dog
- Slowly bring one knee towards the front of your mat
- Bring the leg across, with your foot reaching for the outer edge of your mat
- Slowly lower down, keeping your hips square to the front of the mat
- Hold here for 30 seconds
Step 2:
- Now bring your upper body down over your leg if you can, coming to rest your forehead on a block or stacked fists
- Hold for another 30 seconds
- Repeat on the other side
6. LOW LUNGE
Target: Quads & Hips
Step 1:
- Come into a low lunge, placing a cushion under your knee if needed
- Actively tuck your pelvis under and stay engaged in your core and glutes
- You should feel and activation and stretch in the quad of the back leg
- Hold here for 60 seconds
Option:
- Hold a pole in your hands as you hold the stretch
- Actively push the pole downwards
- This will force you to activate your core and glutes and increase the stretch in the quad
7. SEATED TWIST & TUCK
Target: Glutes & Low Back
Step 1:
- Sit on your mat, legs out
- Cross one leg over to the other, as close to your body as possible
Step 2:
- Use arms for support, use the opposite arm on your knee to help twist your torso
- Prop your arm in the back to help ease into the twist
- Look over your shoulder and keep shoulders relaxed
- Hold for 30 seconds, then repeat on the other side
Option:
- Gently tuck in the straight leg towards the body
- Hold for 30s
8. CALF & ACHILLES STRETCH
Target: Calf & Achilles
Step 1:
- Kneel on your mat, taking a seat on your right leg
- Slide your left foot in towards your body, hugging it in as far as you can
- Let your weight fall forward, rounding through the spine and tucking the chin
- You should feel the stretch in the Achilles and calf. Hold for at least 45 seconds, then repeat on the other side
9. DYNAMIC CACTUS
Target: Chest & Back
Step 1:
- Palms open, arms straight out, slowly bring up and over your head
- Look up and open airway, breathe
- Hold for 20s
Step 2:
- Keep shoulder blades back, chest out
- Bend elbows 90 degrees
- Hold for 20s
- Option: push your arms against a surface for extra stretch (ex. doorway)
Step 3:
- Bring elbows all the way down, keep shoulders back
- Hold for 20s
10. QUAD RELEASE (WITH FOAM ROLLER)
Target: Quads
Step 1:
- Place a foam roller sideways on your mat
- Place your quad on the roller, using your other leg for support
- Slowly roll your quad up and down from the hip to the top of the knee
- Do NOT roll over the kneecap
- Roll up and down for 1 minute on each side
Stretches for Cyclists. Designed by Cyclists.
Finally, a program built specifically for you to ride pain free.
We take all the unknowns out of your stretching routine—and replace them with a program that will keep you on track.
And it’s all accessible to you 24/7 with easy-to-follow, no-nonsense routines that track your progress over time.
It’s as easy as:
- Click play
- Follow along
- You’re done!
WHAT YOU GET
- Daily Stretching & Mobility
- Strength Training
- Injury Prevention
- Yoga & Pilates
- Training Plans
- Roll & Release Routines
- Resources & Skills Courses
Not only will you have access to a new stretching & mobility routine every single day of the year…
There are FIVE other complete programs included with your membership + new bonus content added weekly and monthly.
100% Satisfaction Guarantee:
Cancel Anytime, No Questions Asked & No Cancellation Fees
Even if you forget to cancel or for whatever reason you don’t feel like every part of your body is performing better on the bike, simply send us an email and we’ll refund your last month’s payment right away, no questions asked.
Frequently Asked Questions
Starting immediately after you sign up, you’ll be given access to ALL programming in your membership account. You can access it anytime on any device—your phone, laptop or computer through the Dynamic Cyclist website or by downloading the Kajabi content manager app. All you have to do is show up, click play, and follow along.
For the Stretching & Mobility Program, you will need:
- A yoga mat
- 2 yoga blocks (books work too!)
- A pole (or broomstick)
- A strap (or belt)
- A foam roller
- A massage or tennis ball
For the Strength Programs, you will need:
- A set of dumbbells (2-15 lbs)
- A set of mini bands
- A bench (or something you can step up onto)
The Stretching & Mobility Program includes 12 months of content; however, there are 5 other programs ranging from a few days up to 3 months each. Plus there is new content added regularly so you will always be able to continue progressing and building on what you've already done.
Dynamic Cyclist is for you—if you:
-
Suffer from weak/tight hamstrings, hip flexors, or quads...
-
Want to get rid of knee, hip and lower back pain...
-
Need to correct muscle imbalances and pelvic tilt...
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Are tired of being held back by a limited range of motion...
-
Want to sit more comfortably on your bike...
-
Don’t have the time or expertise to create effective routines...
-
Aren’t sure what and how to stretch for better performance on your bike...
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Need a structured program to hold you accountable...
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Struggle to make stretching part of your daily routine...
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Want to ENJOY riding your bike for years to come...
Ride pain free.
Spend less time thinking about what to do—and more time in the saddle—using our unique sequential method for a better, faster, longer ride.
ANNUAL
$85
PER YEAR
✔ Daily stretching & mobility routines
✔ 20 minute average routine length
✔ 6 full programs including: injury, mobility, strength, recovery, training, & skills
✔ 289 hours of training/guided content
✔ Instant 24/7 access
✔ 100% money-back guarantee
✔ 7 Day FREE Trial
✔ No membership price increases—ever!
✔ 30% savings compared to monthly membership
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MONTHLY
$9.99
PER MONTH
✔ Daily stretching & mobility routines
✔ 20 minute average routine length
✔ 6 full programs including: injury, mobility, strength, recovery, training, & skills
✔ 289 hours of training/guided content
✔ Instant 24/7 access
✔ 100% money-back guarantee
✔ 7 Day FREE Trial
✔ No membership price increases—ever!
Yes—I Want To Ride Pain Free!
After your trial, membership is either $9.99/month or $85/year. No contracts or cancellation fees.