Regular cyclists often suffer from lower back pain as a result of sitting hunched over the saddle for long periods of time. Many riders also find certain muscles groups are tight after a long ride, especially the hamstrings as they are so little used in the cycling action.
This article looks at the best cycling stretches using both the static stretches pioneered by Bob Anderson in his book Stretching and also some classic yoga forward and back bending asanas.
Basic Stretches for Cyclists
The best time to perform basic stretches for cyclists is after a cycle ride, when muscles are still warm and there is less danger of tearing them. There are five key stretches which take just a few minutes to perform:
- Hamstring Stretch – to flex the often tight hamstring muscles at the back of the leg.
- Quad Stretch – to ease tightness in the much used front quadriceps muscles.
- Squats – to work the lower back.
- Calf Stretch – to ease tension in the rear lower leg.
- Triceps and Lats Stretch – using pulldowns to ease discomfort in the upper arms.
There are some pictures to illustrate these cycling stretches below but see this related article on stretching exercises for cyclists for a full description and accompanying photos for performing each basic stretch.
Back Bends and Hamstring Stretches on a Yoga Mat
Once these standing stretches have been completed, focus next on back bends using a yoga mat or other non-slip cushioned surface. The classic Adho Mukhasvanasana yoga pose, commonly called Downward Dog, is a perfect stretch to ease lower back pain while also flexing the hamstrings at the same time.
To perform the asana, stand straight, then bend over resting the palms on the floor if possible. Shift one foot back then the other so that both feet are parallel and the same width apart as the hands. With the heels on the floor, raise the torso and stretch upwards pushing the heels back and keeping the palms flat. This is a wonderful invigorating stretch that should be held for at least 5 or 6 breaths.
The counter stretch for the lower back is Upward Dog where you move into a plank position from Downward Dog, flip the toes under so the body is resting on the front of the feet then, with palms in the same position, push the body up off the floor, arching the back in the opposite direction. Refer to the pictures below to see how the two moves are performed.
Bicycle Stretches
There are countless other yoga asanas that are perfect bicycle stretches for the lower back, for example the Locust position, but Downward and Upward Dog combined with the five basic cycling stretches above offer a great way to keep regular riders flexible and hopefully pain-free, when practiced regularly, of course.
Those who take up yoga more seriously can practice first thing in the morning, easing the body gradually into deeper and deeper stretches, the perfect pre-training warm-up.
Best Stretching Exercises for Cyclists
Make regular stretching exercises for cyclists part of your cycle fitness regime. With only a few minutes required post-ride for the basic stretches, there’s no excuse for not keeping tight muscles flexible and the lower back, hopefully, free from pain.
Related Articles
Also of interest may be
- Yoga Stretching for Cyclists
- Benefits of Yoga Stretches for Cyclists
- Indoor Cycle Training for Winter Cycle Fitness
- Winter Cycle Training on an Indoor Bike Trainer
- How to Climb Hills with Ease on a Mountain Bike
Helen Smeaton - Helen Smeaton runs a cycling and hiking business and is also a freelance writer and web designer. Read her profile for more information
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