Preparing for Cycling

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Basic Stretches

The following stretches are advised to be done when the body is warm. Stretch slow and gently, holding for 30 seconds. Avoid bouncing or jerky stretches unless you know how and when to incorporate dynamic stretches. Take each stretch to the onset of slight discomfort and hold. If you have time, repeat each stretch at least 3 times for maximum benefit.

The stretches should not create lasting pain. If you are concerned about completing these stretches, please consult one of our team prior to doing so. Please undertake these at your own risk. Doctorcall and City Physio accepts no responsibility for any injuries sustained. If completed properly, stretching is a safe and necessary part of an exercise regime and crucial to injury prevention.

Quadriceps Stretch

Balance against a bike or a wall and grasp the right foot behind the back with the left hand.

Gently pull the foot up and away without bending at the waist.

Repeat with the other leg.

Hamstring Stretch

Lean on the bike and bend over at the waist.

Place one foot forwards and the other directly behind to form a triangle.

Lower the body slightly with the weight on the front foot, which is where the hamstring stretch should be felt.

Increase the stretch by lowering the body still further if comfortable.

Repeat with the other leg.

Pulldowns: Lats, Trapezius and Triceps Stretch

Balance on the bike with weight resting on the arms.

Let the head drop deeply between the shoulder blades to create a powerful stretch in the lats and triceps.

Pulling down with the arms increases the stretch further.

Calf Stretch

Lean against a wall and place the leg to be stretched backwards with the other in front taking most of the weight.

Keep the heel of the rear foot firmly on the floor with the toe pointing in front.

Push the hips forward as far as is comfortable to stretch the calf.

Repeat with the other leg.

Gluteal Stretch

Sit on the floor and cross your right leg over the other.

Slide the heel of the right leg towards your head end.

Use your right arm to support you (behind)

Take your left hand and pull your right knee

Next we look at a full list of extended stretches for those who are serious about improving their flexibility

Cycling Stretches

This list of extended stretches are for those who are serious about improving their flexibility or seriously stiff following an unaccustomed ride. All of these muscle groups and regions of the body are influenced by cycling.

The advice still applies to try these when warm and to hold them for 30 secs in a static position without bouncing. A stiff and achy muscle is OK to stretch. A muscle that is already very painful should not be stretched without advice from a suitable health professional such as a physiotherapist. Please call 0844 257 0122 or email one of our team if you have any doubts or queries about this topic or any other musculoskeletal problem.

The complete list of stretches should take a little over 10 minutes. If carried out daily, I would expect to start to see objective improvements in both muscle length and therefore potential improvements in pedal power in 6 weeks. A 3 month programme should certainly yield very positive results.

Arch back like a cat	Hollow back like a cat
Neck Retraction	Calf Stretch
Glut & Lateral Sling	Hamstrings
Hip flexors - tuck bottom under and flatten back	Lats & Tricep stretch
Piriformis stretch	Quadriceps
Right Soleus & Achilles - bend back leg as low as possible	Triceps
Upper Hamstrings