Whether you’re a competitive cyclist or a leisurely biker, stretching before your ride doesn’t only improve your overall performance, but it also prevents injury. Many stretches are beneficial before a workout because they warm up the body and promote flexibility to keep painful pulled muscles at bay. Before you hop on your bicycle for a long ride, warm up properly with the following stretches.

7 Pre-Cycling Stretches to Try Before Your Next Ride

1. Foam Rolling

Foam rolling is similar to giving your muscles a warm-up massage. Target your glutes, quads, hamstrings, and calves. Sit on the foam roller to apply your body weight, and roll back and forth — isolating any painful or tight areas to release any tension in the muscles. This technique also releases lactic acid buildup to prevent soreness before and after workouts.

2. Butt Kicks

Butt kicks are an excellent way to open up your quads and hips before starting your bicycle ride. They function not only as a stretch but also as a light cardio warm-up. Stand in one place, and jump by alternating your feet for one minute. Kick your glutes with your foot each time you jump for the maximum stretch.

3. Lunging

While you may not be running, cyclists use many of the same muscle groups as runners and can, therefore, benefit from runner’s lunges. Take a step forward and bend your front knee, bringing your hands to the floor. Hold for thirty seconds and repeat three times on each side to stretch your hip flexors.

4. Shoulder Extensions

Riding a bicycle works the shoulders more than you may think, and it’s important to loosen these muscles before going for a ride. Stand tall and extend your arms above your head. Stretch your arms, and move your shoulders up and down — as if reaching up a ladder.

5. Chest Stretch

Bending over your handlebars for too long can strain your chest muscles. To loosen them up, stand in front of your bicycle with your feet at a hip-width. Hold your handlebars and lean forward, ensuring that your back is parallel to the floor. Hold for a few seconds, and repeat a couple of times.

6. Leg Swings

Like lunges, leg swings can also shake out the hip and groin muscles to facilitate flexibility and mobility. Hold a ledge for balance, and swing one leg forward and backward, then side to side. Repeat this ten times on each leg.

7. Quadricep Pulls

The quads are the dominant cycling muscles, so it’s critical to stretch this major muscle group. While standing, grab your ankle with your hands and pull your leg upward, toward your glutes. Hold for 15 to 30 seconds before switching.

 

From avid cyclists to occasional mountain bikers, Endless Trail Bikeworx in Westchester County, NY, serves bicycle fans of all preferences. With leading brands, rentals, and repair services, this shop has everything riders need to promote a safe and enjoyable cycling experience. Learn about their broad range of brands by visiting their website or call (914) 674-8567 to speak with an associate.