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  • Nicki Ferramosca

Stretching Program For Your Bike Rides

Updated: Jul 22, 2022

This week the question of “What should I do after…” has been asked a lot. It’s always good to have a plan ready for how to take care of yourself after going through a tough workout, long drive or trying something new.

As an example, if you have decided to go for a really long bike ride after not touching your bike all winter, let's talk about how to prevent things from feeling tight and stiff after that ride.

Here’s an easy way to approach it:

If you’ve been in one position for a long period of time, do the opposite. Sitting on a road bike for hours means your hips are flexed, your trunk is flexed, your chin may be slightly lifted, fingers flexed and possibly shoulder elevated (although that is not a good position). With these prolonged positions let’s unwind them! Scroll all the way down for an easy post ride stretching program!

The front and outside of your hips can get really tight and sore if you are sitting on a bike for a long period of time. Hip flexor stretching and hip rotator stretching will work wonders on that stiffness.

Next is the thoracic/spinal extension. Have you been bending forward all day on the bike? Spend some time doing the opposite to extend the spine!

Neck stretching, chin tucks and lengthening the back of the neck (a more neutral position for your neck and head) will help to relieve the pressure and fatigue of those neck muscles!

Additionally, don’t forget those wrists and fingers. Whether you’re gripping the handlebar tightly or just resting your hands there, the wrist and fingers need a nice stretch at the end of a long ride too!

Lastly, let’s talk about pulling the shoulder blades down and back. Getting your shoulder blades down and back will help to reset those prolonged positions.

Looking for a more guided program to help with all these tips? Here is an easy post-ride stretching program that dives deeper into these topics.

Bike Stretching Program
Download PDF • 568KB

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