Best stretches to do after cycling

Stretching is important for cyclists

Cycling is a fun activity, which offers multiple health benefits. It is good for weight loss, heart and mental health. But spending long hours pounding the pedals and sitting on the same position can lead to strain in neck and legs. If you can do anything to get relief from the muscle pain, it would be stretching. Post-ride stretch, even for five-minute helps to get relief from muscle pain.

Quad Stretch

Quadricep is the prominent muscle engaged when cycling. It produces the most power to move the bike in the forward motion. The quads are engaged when you push the pedal downward, which helps to move the cycle in the forward direction.

How to do to:

Step 1: Stand up straight with your feet hip-width apart.

Step 2: Lift your right foot behind you and grab the heel with your right hand.

Step 3: Pull your heel up, until you feel a stretch in the front of your thigh.

Step 4: Hold this position for 30 seconds and then switch the leg.

Hamstring Stretch

The hamstring muscles are used when you bend your knee back after pushing the pedal down. To perform this stretch you need a low surface such as a chair or table.

How to do it:

Step 1: Put the heel of your right leg on the top of the stable surface placed in front of you.

Step 2: Your toes should be pointed upward and the leg fully extended.

Step 3: Slowly lean forward and push downwards so that you feel a stretch in your hamstring.

Step 4: Hold this position for 30 seconds and then repeat with another leg.

Hip Stretch

Your hips are engaged to bring your legs back up after each downward push.

How to do it:

Step 1: Stand up straight on the ground with your feet shoulder-width apart. Put your hands on your hips.

Step 2: Lunge forward with your left foot until it makes a 90-degree angle and your left thigh is parallel to the floor. You should be up on the toes of your left foot.

Step 3: Push your hips forward until you feel a good stretch throughout your hip muscles. Hold this position for 30 seconds.

Step 4: Return to the starting position and repeat the same with the other leg.

Neck stretch

Cycling for a long time can make your neck stiff and tight. To release the tension, neck stretch is very important.

How to do it:

Step 1: Bring your chin slowly into your chest and hold this position for a few seconds.

Step 2: Now tilt your head to the left side and hold the position. Repeat it on the other side.