Stretches for Cyclist

Last week I shared with you the Benefits of Stretching for Cyclists.

Being more flexible and mobile not only makes cycling more comfortable, but also can improve your performance. 

Cyclist will often have tight hips and hamstrings which can lead to back pain, foot pain and knee pain and inhibit movement. 
 

Follow this sequence 2-3 times a week for more comfort, better recovery and more movement on the bike.

Ankle Stretch 
 Place your foot in a bench or chain and hold for 30 seconds on each side. 

Repeat 2 times in total on each side (2 on left and 2 on right)

Hip Flexor Stretch 

Hold for 20 - 40 seconds each side on each side. 

Repeat 2 times in total on each side (2 on left and 2 on right)

Pigeon Pose
 Hold for 30 seconds each side on each side. 

Repeat 2 times in total on each side (2 on left and 2 on right)

Piriformis Stretch

Hold for 30  seconds each side on each side. 

Repeat 2 times in total on each side (2 on left and 2 on right)

Cobra 

Hold for 30 seconds 

Repeat 2 times in total

Calf Stretch

Hold for 30  seconds each side on each side. 

Repeat 2 times in total on each side (2 on left and 2 on right)

 Wall Candle

Get as close as you can to the wall and push to straighten your legs

Hold for 60 secs

Repeat a total of 2 times. 

Share in the comments, what's your favourite stretch?

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