Riding a bike is great way to get outside, get some exercise, and fresh air. If you are new to riding or are spending more time on your bike, you may be feeling some muscle tightness from the “hunched over” repetitive posture. Stretching and mobility exercises performed directly after riding are important to rebalance the body’s muscular system and to ease any repetitive strain put on the joints used while riding your bike.
Here is a series of exercises for the entire body that can be performed after each ride. Remember to be mindful of any pain or discomfort that may arise. Only stretch as far as comfortable without pain. If pain or discomfort continues, discontinue the stretch.
Upper Body Stretches
Seated Thoracic Extension
Sit in a firm, low back chair. Cross your hands and place on top of opposite shoulder. Lean back over the chair allowing shoulders to extend back only as far as comfortable without pain. Repeat up to 10 times moving further into the motion each time. Tip: Place small towel roll behind lower back in lumbar curve.
Upper Trapezius Stretch
In a seated or standing position bring your hand on the side you wish to stretch behind your back. Place your other hand on top of your head and gently pull your head to the side, away from the side you wish to stretch. Hold for 20-30 seconds. Repeat 3 times on each side.
Lumber Spine Mobilization - Prone Press Ups
Lie face down with your arms beside your body and your head turned to one side. Bring your arms up and place your hands under your shoulders. Straighten your elbows and push your top half up as far as pain permits. Remember to keep the pelvis, hips, and legs limp and allow your lower back to sag. Hold for 1-2 seconds and lower to starting position. Try to raise yourself up a bit further with each repetition. Repeat 10 times.
Lower Body Stretches
Hip Flexors Stretch
Starting Position: Stand near a stable surface like a kitchen countertop so that you can use it to maintain balance. Stagger your feet in a lunge position with your affected leg (leg you are stretching) behind you and unaffected leg in front. Movement: With upright posture, shift your body weight forward to the front leg without letting your front knee go over your toes. Keep your back knee straight and pelvis tucked and lunge until the point of a gentle stretch at the front of your hip of the back leg. Hold for 20-30 seconds. Repeat 3 times on each side.
Standing Quad Stretch
While standing in front of a stable surface, bring your heel on the side you wish to stretch towards your buttocks, tuck your pelvis, and hold your ankle there with your hand. Hold for 20-30 seconds. Repeat 3 times on each side.
Piriformis Stretch
Starting Position: Begin lying on your back with your legs straight. Lift the affected leg so that you can grasp your knee. Place the same side hand on the outside of the knee and your other hand on your shin. Movement: Perform the stretch by pulling with both hands towards your opposite shoulder. Do not let your leg rotate. You should feel a stretch in your glute area. Hold for 20-30 seconds and repeat 3 times on each side. Tip: Be sure to keep your opposite leg flat on the floor.
Hamstring Stretch With Foot On Step
Begin by placing the leg to be stretched on a step in front of you. Place your hands on the thigh of the leg to be stretched and slowly lean forward until you feel a moderate stretch in the back of your leg. Hold for 20-30 seconds. Return to starting position. Repeat 3 times on each side.
Standing Calf Stretch
Begin by standing with the leg you wish to stretch behind the other. While holding on to a stable
surface gently lean forward, bending your front knee. Make sure to keep your back knee straight and heel firmly planted on the ground. Continue until you feel a stretch in your calf. Hold for 20-30 seconds. Repeat 3 times on each side.
*All photos obtained from StriveHub, a product of WebPT
