10 stretches every cyclist should be doing

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

This is a common pre-ride stretching routine for many cyclists. However, here's a surprising fact: this kind of static stretching before a ride might actually do more harm than good. It's better to save it for after you've finished cycling.

Many experienced cyclists do some form of stretching before and after their rides. But they often don't realize that they're doing the wrong type. If you're not seeing improvements in your performance, take a closer look at your stretching routine. One of the most common mistakes is performing static stretches right before riding. According to recent studies published in The Journal of Sports Medicine, prolonged static stretching before cycling can reduce performance and increase injury risk. On the flip side, doing it after a ride can help speed up recovery.

Why is stretching important for cyclists?

Stretching is a form of exercise designed to lengthen and increase the elasticity of muscles and tendons. It helps warm up or cool down muscles, connective tissues, and joints, leading to greater range of motion and flexibility. This is especially important for cyclists, as the posture and physical demands of cycling often lead to lower back and hamstring pain. In some long-term cases, it can even affect spinal alignment. If avoiding pain and increasing flexibility isn’t enough motivation, consider the long-term consequences of neglecting stretching—like chronic discomfort or even lifelong conditions. For cyclists, incorporating stretching into your routine is essential for preventing these issues.

The Sit and Reach Test, developed in 1952, is one of the most widely used methods to assess flexibility in the lower back and hamstrings. While the position may not directly mimic real-life movements, it provides valuable insights into your flexibility levels and how they compare to others. It’s also an easy way to track progress over time. Most fitness professionals use a specialized testing box, but you can easily make or buy one for home use. For cyclists, this test should be treated with the same importance as regular dental or vision check-ups.

Why is stretching so important for cyclists?

If you're a cyclist unsure about how to incorporate stretching into your routine, you're not alone. Many people find it easier to ignore their body's need for movement rather than learn how to stretch properly. This misunderstanding leads to confusion about its effectiveness. Four main questions often arise:

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

Whether it's about choosing the right stretch, the timing, or how long to hold it, this article aims to clarify some of the confusion around stretching for cyclists. Once you understand the different types of stretching, building a routine becomes much simpler.

Types of stretches

Understanding what kind of stretching you need is key to answering many of your questions. There are three main types: dynamic, static, and ballistic. Each has a different purpose, level of muscle engagement, and goal.

Dynamic Stretches

Dynamic stretches are ideal for warming up before a ride. They focus on increasing muscle temperature and joint range of motion, helping to reduce stiffness and prepare your body for physical activity. These stretches are performed by moving through a full range of motion while engaging the muscles. Examples include leg swings and cat-cow stretches. They are especially beneficial for improving flexibility, agility, and posture.

Static Stretches

Static stretches are best done after a ride. They help cool down the body by increasing blood flow to the muscles, reducing tension, and promoting faster recovery. These stretches involve holding a position for a period of time without movement. They improve flexibility and help maintain muscle balance, which is crucial for cyclists who spend long hours in a bent-over position.

Ballistic Stretches

Ballistic stretches involve bouncing or using momentum to push the body beyond its normal range of motion. While used by athletes like football players and martial artists, they carry a higher risk of injury and aren’t recommended for cyclists. They can strain muscles and ligaments, leading to long-term damage.

Timing is everything

When it comes to stretching, timing matters. You shouldn’t just do stretches because they feel right—they need to be done at the right time for maximum benefit. Pre-ride stretches should be dynamic, focusing on warming up the body. Post-ride stretches should be static, helping to cool down and recover. According to the American Academy of Sports Medicine, stretches should be held for at least 15 seconds and no longer than 30 seconds. Shorter holds are better before a ride, while longer holds work best after. Always listen to your body and avoid pushing too hard, as this can lead to injury.

Stretching exercises: Warm ups and cool downs

Depending on your training intensity and personal needs, certain stretches may be more beneficial than others. Recreational cyclists might focus on the major leg and glute muscles, while competitive riders may need to address additional areas like the back, chest, and arms. The following stretches are tailored for cyclists and can help relieve common aches and prevent injuries.

Warm Up Dynamic Stretch Sequence

Before getting on your bike, start with dynamic stretches to warm up your muscles. A simple spin on your bike can serve as a great warm-up. Perform stretches slowly and with control, ensuring you only feel light resistance—not pain. Here are some effective dynamic stretches:

Cat-Cow Stretch

This stretch helps relieve back tension caused by hunched-over cycling. Begin on all fours, then alternate between arching and rounding your spine. Repeat for 30–60 seconds.

Chest Stretch

This stretch targets the chest and shoulders, which often become tight from cycling. Stand facing your bike, lean forward, and press your chest toward the ground. Hold for 3 seconds and repeat 5–10 times.

High Knees

High knees are a simple yet effective way to warm up your legs. Lift each knee as high as possible and alternate legs for 30–60 seconds.

Leg Swings

Leg swings help loosen up your hips and hamstrings. Stand next to your bike, swing one leg forward and backward, then switch sides. Do 10 swings per leg.

Shoulder Reach

This stretch helps relieve tension in the lats and shoulders. Extend your arms overhead, shrug your shoulders, and repeat for 30 seconds.

Cool down static stretch sequence

A proper cool-down is just as important as a warm-up. Static stretches help your body return to its normal state, remove metabolic waste, and promote recovery. Hold each stretch for 20–30 seconds without bouncing.

Spinal Twist Stretch

Sit on the floor, cross one leg over the other, and twist your torso to bring your elbow to your knee. Hold for 20–30 seconds and repeat on the other side.

Cobra Pose

Lie on your stomach, place your hands under your shoulders, and lift your upper body. Hold for 30–60 seconds and repeat once or twice.

Lateral Neck Stretch

Bend your head to one side, bringing your ear toward your shoulder. Hold for 5–10 seconds and repeat on the other side. Do 2–4 reps on each side.

Standing Quad Stretch

Stand on one leg, pull the other heel toward your buttock, and hold for 30 seconds. Switch sides and repeat 1–5 times.

Straight-Leg Calf Stretch

Face a wall, step one foot back, and lean forward until you feel a stretch in your calf. Hold for 30 seconds and repeat on the other side.