Welcome to Ascend Physical Therapy & Wellness Stretching Guide for Cycling.Stretching is an essential part of successful cycling. A good stretching routine can help to minimize muscle imbalances, prevent injury and improve your cycling performance. The following stretching program is designed for cyclists who do not have any current injuries or individual stretching needs. If you have an injury, or a specific mechanical imbalance that may be holding back your cycling performance, your Ascend Physical Therapy & Wellness physical therapist can design a stretching program just for you.When is the Best Time to Stretch?
When your muscles are warm and relaxed! If you take your performance seriously, stretch after your 5-10 minute warm up (low intensity cycling) and after you cycle. If you are more of a leisurely cyclist you may prefer to stretch when you stop for a break rather than after your warm-up, especially during longer cycling trips, then stretch again after cycling. Competitive cycling is a dynamic sport so you'll need both dynamic and static stretching. Dynamic stretches form part of your pre-ride or pre-race warm-up. Static stretches can be included at the end of your cool down or at other times to improve your overall fitness. Road racers will have different demands than downhill mountain bikers and will need to tailor their dynamic warm up according to the demands of their sport.
Pre-ride/ pre-race:
Post-ride/ post-race:
Recreational cyclists may only need to stretch the "prime movers" of cycling - your big leg and buttock muscles. Competitive cyclists and any cyclists riding for extended periods will want to add back, chest and arm stretches to relieve the muscles that work to stabilize your cycling position. Stretch these muscles each time you cycle and don't forget to stretch both sides. The complete stretch program shown below will take about 16 minutes to complete.Calf Stretch (Gastrocnemius)
Quadriceps Stretch
Hamstring Stretch
Hip Flexor Stretch
ITB Stretch
Gluteal Stretch
Back Stretch (Extension)
Anterior Shoulder Stretch
Wrist Flexor Stretch