5 min read
Growing up playing soccer, we used to do the same warmup before every practice—it always ended with static stretching as a group before hopping into drills for the day. Since then, we’ve learned a lot about stretching and the benefits of static and dynamic stretching as well as the timing of each.
In fact, research suggests that static stretching before a ride can hinder performance, according to a meta-analytical review published by the Scandinavian Journal of Medicine & Science in Sports. This doesn’t mean to avoid stretching entirely; on the contrary. It means to be selective about which types of stretches you are doing and when.
Before I ride, I like to go through a round of dynamic stretching, but after a ride, I like to follow up with static stretches—ideally before I even get in the car to drive home, assuming I didn’t ride out the door. Static stretches can help build flexibility that supports better movement on the bike and throughout daily life. These six stretches will help you reset your body after a ride to get you ready for the next time in the saddle.
6 Postride Cycling Stretches
“Doing this circuit directly after riding can help to decrease tightness, improve flexibility, and support all of the major areas stressed by cycling,” says Bianca Beldini, DPT, a USA Triathlon-certified coach and physical therapist. “Stretching and mobilizing directly after riding is the most important time to rebalance the body’s muscular system and to ‘undo’ any repetitive strain put on the joints used during cycling.”
How to use this list: These postride cycling stretches, demonstrated by Charlee Atkins, CSCS, founder of Le Sweat, work your body from the neck down, all the way through the calves and ankles, so it’s an easy progression to follow. Hold each move for about 45 seconds to ease tension after riding.
You will need a yoga mat, a chair, and an elevated surface like a step stool.
1. Thoracic Mobility Stretch
Why it works: Hunching over handlebars, whether you’re on the hoods or in the drops, can cause tightness in your mid-back (thoracic spine). “Holding the trunk upright requires the lats to engage, but this position also restricts the diaphragm, which could impede full-breath inhalation,” says Beldini. “Mobilizing the mid-back can improve flexibility of the trunk, stretch the lats, improve shoulder range of motion, and make space for the diaphragm to expand, leading to improved ventilation.”
How to do it:
- Kneel down on both knees in front of a stable surface, such as a chair or bench.
- Place hands in a prayer position and raise both arms until elbows are parallel to ears.
- Bend at the waist to place elbows on the surface while keeping them bent at a 90-degree angle.
- Keeping the neck in a neutral position, drop the chest toward the floor to create an extension in the mid-back and stretch the lats.
2. Neck/Upper Trap Stretch
Why it works: “Many cyclists complain of numbness in the fingers, which could be the result of leaning too aggressively on the pads of the hands while gripping the handlebars—but it could also be coming from entrapment of the nerves in the neck,” says Beldini. “This loosens up the tightness and neck pain that can come from the forward head and shrugging posture of cycling.”
How to do it:
- Sit on a chair or bench to maintain a 90-degree bend in the hips and the knees.
- Pull the shoulders slightly back to sit up tall and anchor left hand under the chair or hook it under the thigh.
- Lean the trunk away from the left hand to create a stretch in the top of the arm.
- Tilt head away from the left arm to feel the stretch along your neck. To deepen the stretch, gently place the right hand on the side of the head above the ear to bend the head a little bit further to the side.
- Repeat on the other side.
3. Updog (Lumbar Mobilization Stretch)
Why it works: You know that hunched back position you spend hours in on the bike? “Not only does this position put strain on the low back, it also can inhibit activation of the large gluteal muscles, causing some weakness in the push phase of the cycling downstroke,” says Beldini. “The ‘upward dog’ yoga position counters the forward-bent cycling position, working to release the low back and stretch the ‘front body’, i.e., the abdominals, tops of the thighs, and hip flexors.”
How to do it:
- Lie facedown on the floor.
- Bend elbows to place palms flat on the floor beside the ribs.
- Press firmly into palms and straighten arms, lifting torso, hips, and the tops of thighs up off the ground.
- Hold for a few breaths before lowering back down.
4. Hip Flexor/Quad Stretch
Why it works: Cycling is a power sport, and a lot of that power comes from your legs. To fully tap into that power, you need to have mobility in your hip flexors. “This is a two-for-one stretch that every cyclist should use, particularly those with aggressive bike positions (like aero bars or with time trial bikes),” says Beldini.
How to do it:
- Place a mat or cushion on the ground about a foot in front of a bench, low chair, or box.
- Place the left knee onto the support cushion and step the right foot forward so the leg forms a 90-degree knee angle. The left leg should bend so the foot balances on the chair, bench, or box behind you. To enhance the stretch, slowly push the front of the hips forward slightly.
- Repeat on the opposite side.
5. Piriformis Stretch
Why it works: “The piriformis muscle is a deep external rotator muscle of the hip; when it’s overused, it can become tight and can cause similar symptoms to sciatica,” says Beldini. “You want to mobilize this deep gluteal muscle and take some pressure off the sciatic nerve.”
How to do it:
- Find a stable, elevated surface like a step or box. Place the left leg turned out onto the step or box so the shin is parallel to it, and slide the right leg straight back behind you.
- Keeping the right leg straight and the back straight, gently lean the trunk over the left leg. Keeping the trunk straight is the key—if the spine rounds, you won’t isolate the piriformis. Use your fingertips for support as needed.
6. Gastroc/Soleus Stretch
Why it works: “Many cyclists have a tendency to keep their foot in a Barbie point position (toe down/heel up position) when they push down on the pedals,” says Beldini. “This not only transfers an imbalanced load onto the pedal and crank, but it also contributes to a tight calf and posterior chain, which could lead to plantar fasciitis, tight calves, and Achilles strain.”
How to do it:
- Stand with one foot slightly in front of the other; the front leg should be bent while the back leg is straight. (You can also do this facing a wall and use the wall for support.) You should feel a stretch at the middle to top of the calf.
- Slide the back foot about six inches forward and slowly push hips back as if you were sitting back on an imaginary high chair. You should feel a stretch lower on the calf toward the Achilles.
- Repeat on the opposite side.
Images: Julia Hembree Smith
Jason Griffin is Bicycling’s Senior Health and Fitness Editor, bringing more than a decade of fitness experience and years in the cycling industry to every story. A former personal trainer and bike shop manager, he’s lined up for crits, tackled enduros, but prefers getting lost on multi-day bikepacking adventures. Lately though, his toughest balancing act has been fitting trainer rides between family life and the next adventure.
Ashley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runner’s World, Bicycling, Women’s Health, Health, Shape, Self, and more. She’ll go anywhere in the world once—even if it’s just for a good story. Also into: good pizza, good beer, and good photos.
Kristine Kearns, a writer and avid runner, joined Runner’s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.