Stretching is also important as Exercise for cyclists

Cycling is a wonderful sport and fun activity. A few years back, it was believed that cycling is enough to build your leg muscles. Hence, any other physical workout is not required for the same. But recent studies reveal that stretches and exercises for cyclists play a crucial role in painless paddling, speed, and overall performance. This article will discuss different types of stretching for cyclists.

Stretching helps in increasing your flexibility, and range of motion, which is good for your overall health. It also increases blood flow to the muscles, which repairs muscle soreness during and after cycling. The cyclist has to sit in a forward posture, which again causes back pain and stiffness. With stretching, the muscles get relaxed. Stretching also releases stress physically and emotionally. It calms your mind.

Stretching can be painful if you are injured. So wait until you are healthy enough to begin these routines. Later you can increase the stretching time gradually, and it can go up from 20 seconds to 90 seconds. Do not overdo it on one single day. While stretching you may feel a slight pain in your muscle, which is normal, but, if you feel an uncomfortable and intense tension in your muscle then it is better to back off the stretch.

Experts have different views on when to stretch, before or after cycling. In my opinion, before you start cycling, you should warm up well. After cycling, your muscles and tissues are warm. Hence, stretching should be done immediately or if not possible then within an hour. So read over to know the most important stretches for cyclists.

Stretching

Best Exercises for cyclists

1. Stretch your Quadriceps

Quadriceps are the front muscles of your thigh. These muscles are the most active muscles while cycling. Therefore, they need extra care in stretching as they are more susceptible to debility and cramping. You can stretch your quads using a chair or a wall. Bend one of your knees and hold the forefoot of the same leg, pulling your heel closer to the buttocks. Feel tightening in the bent leg quad for a few seconds (gradually increasing the time) and release. Repeat the same exercise with the other leg also. Keep your posture straight and pull your abdomen inside.

2. Hamstring Stretch

The muscles in the posterior of your thigh are called hamstring muscles. Their engagement in cycling is similar to your quad muscles. When you ride your bike, these muscles tend to get stiff because your knees do not fully expand. Hamstring stretch can be performed in two ways. You can do it sitting either on the floor or on a chair. If you are sitting on the floor, sit with your back and leg straight. Slowly lean forward on your waist and try to touch your toes with your hands. You will feel the tension in your hamstring. In the beginning, stretch for 20 seconds, later extend the time gradually. You can perform the same stretch while sitting on a chair.

3. Calf Stretch

The calf muscle is the big muscle at the back of your lower leg. For stretching calf muscles, the simplest exercise can be done against a wall. Stand facing the wall, a foot away, with toes pointing forward. Put your hands on the wall at your shoulder length. Taking the support of the wall, keep one leg half a meter behind, keeping its foot flat on the floor. Lean forward slightly, bending your front knee. Keep your back knee straight and feel the stretch in your calf muscles. You can also stretch your lower calf muscles by slightly bending your back knee. Hold the position for 20-30 seconds to feel the effect.

4. Heel-drop Stretch

Cyclists are prone to Achilles tendonitis. The tendon is a collagen tissue that attaches muscle to a bone. Achilles tendonitis influences the tendon behind the ankle that joins the heel of the foot to the calf muscles. If you have pain in the tendon, a heel-drop stretch can be a great relief. You can do this stretch on a step or any raised platform. Stand on a step with your front foot on the step and heel balls out. Rise on your tiptoes and move the heels up and down without touching the floor. Repeat 20-25 times. You can do this with a single heel also, which is called single heel drop stretching. In this, your whole weight will be on one leg.

5. Downward-facing dog Stretch

This stretch concentrates on relaxing the back of your legs, spine, and hips. “Start on hands and knees, with your hands ahead of your shoulder and legs stretched behind. Your heels should touch the ground. Your hip should be positioned as a mountain top. Focus your attention on your naval and breath normally. You will feel tightness in your hamstring and calf muscles. Observe the stress for 20-30 seconds. This position is actually a stress reliever and relaxes your whole body.

6. Stretch your hip flexor muscles

The muscles near the top of your thighs are called hip flexors. They are used while you walk, bend or kick. After a long drive on your cycle, you may feel tightening of hip flexors. It is always better to stretch your hip flexor muscles after cycling. Kneel on one foot and fold the other at a 90-degree angle into a forward lunge position. Place your hands on your forward knee or waist. Move your hips forward with your body straight. You will feel a stretch on the lower leg. This will relax your lower hip flexors. This stretch should be added to your cycle exercise routine.

7. Neck and shoulder stretch

Cyclists drop their shoulders while driving due to the nature of the sport. They need to bend a lot to increase their speed. This causes pain and stiffness in the shoulders and neck. Therefore, to stretch your neck sit straight and move your head forward and back, trying to touch your chest with your chin. Try it 10-15 times. Another neck stretch is moving your neck very slowly in a circular motion. Repeat this 10-15 times.

For the shoulder stretch, start with relaxing your body. Lift one of your arms and bend its elbow and touch your other shoulder. Raise the other arm over your head and touch the other elbow of the other arm. Hold for 15 -20 seconds and repeat the same with the other arm.

Conclusion

Cycling for a long time causes your muscles to shrink. That leads to a change in your posture and can cause muscle tears. Your hamstrings, hip flexors, and quads are the most vulnerable muscles to get tightened and short. The above-mentioned stretches and exercises for cyclists, if followed properly, will ensure the safety of your whole body muscles.