A beginners’ guide to … stretching after cycling
Stretching is often something that’s overlooked by cyclists. Yet, a bit of post-ride stretching is an easy way of helping to prevent injury, speed up recovery, improve comfort both on and off the bike and improve performance.
Stretching after a longer ride should be a no-brainer, especially for older cyclists. But it’s so easy to skip it. You might feel like you don’t need to or you haven’t got time. But just a few minutes spent stretching can make all the difference to your comfort and recovery.
In this guide we’ll cover what it is about cycling that makes stretching so important, the benefits stretching brings, how to do it safely and provide a short, easy stretching routine for after long rides.
Keep in mind, however, that this isn’t medical advice and you should consult with your doctor before undertaking a new stretching regime.
Why you should stretch after cycling
There’s no doubt that cycling is good for you. It helps you get fit and improves your health, mood and wellbeing. However, as with most things health related, this comes with a few caveats. By its nature, cycling is repetitive and uses a limited number of muscles, particularly lower-body muscles such as hip flexors, quads and hamstrings.
This means that those muscles can get overworked to the detriment of other muscles. Over time, this can shorten and tighten those muscles, potentially leading to soreness, stiffness and even injury. This is especially true of people who cycle a lot and as we age.
Imagine for a moment that you’re pedalling your bike. Much of the movement comes from knee extension – the knee joint straightening – which is mostly powered by the quadriceps. Put a hand on your lower thigh, just above and outside the knee, and make a cycling motion with your leg. You can feel the muscle contract.
Over the course of a bike ride, your quads might contract in this way hundreds or even thousands of times. This is what makes those muscles stronger, but it also makes them tighter and shorter, meaning they can pull your body out of alignment. The same is true of the other muscles that cycling uses.
When cycling you sit in much the same position over a prolonged period which can cause tension, resulting in stiffness and eventually pain, particularly in the lower back, shoulders and neck.
All of this adds up to imbalances in your body and can result in poor posture, pain or discomfort both on and off your bike and reduced performance. It can also increase the risk of injury.
How stretching helps
This is where post-ride stretching comes in. Stretching essentially does two things. It lengthens the muscles that have shortened and tightened through use. It also increases blood flow to the muscles, delivering oxygen and nutrients, while removing lactic acid.
Stretching will result in better flexibility and mobility, too, reducing stiffness and helping to improve movement and posture both on and off the bike.
Most cycling injuries are caused by tight muscles exerting pressure on the joints and pulling the body out of alignment. Over time this can lead to injury in the affected areas – most likely the back, hips or knees. Stretching helps bring the body back into balance by lengthening and loosening those muscles, helping to mitigate these problems.
Muscle soreness is often caused by a build-up of lactic acid, also known as lactate. This is produced naturally when you exercise, and is essential to power the muscles. But the accumulation of lactic acid in the muscles can cause that familiar burning sensation.
Stretching increases the blood flow to these muscles, helping to flush out any excess lactic acid. It also delivers oxygen and nutrients. This all helps with your recovery, prevents soreness and means you can get on with your day more comfortably.
The increased blood flow from stretching also loosens the muscles, improving flexibility and increasing the range of motion in the joints. This helps with injury prevention and also improves your posture both on and off the bike, making you more comfortable when you ride. You’ll find that your cycling performance is also enhanced.
Types of stretching
There are essentially two different types of stretches, and it would be helpful to learn a bit about them both as they’re not interchangeable. They are dynamic and static.
Dynamic stretches
As the name suggests, this type of stretching involves moving the muscles and joints through their range of motion. It helps to warm up the muscles, preparing your body for the exercise to come.
These stretches are done before your ride. The aim is to increase range of motion and flexibility. It helps to decrease post-ride stiffness and soreness and prevent injury. We’ll look at these more fully in a forthcoming article.
Static stretches
Again implied in the name, these stretches involve holding the muscle under tension – that is, in a single, stretched position – for at least 20 seconds. These are your post-ride cool down, removing metabolic waste from the muscles and improving the blood flow.
These stretches help the muscles relax and lengthen, allowing you to wind down and gradually returning the body to its normal state. They help reduce tension and cramps, shorten recovery time and increase flexibility. Over time, they’ll improve your performance.
How to stretch safely
Static stretching works by pushing the muscles and joints to their limits, but at no point should you exceed those limits. The last thing you want is to injure yourself doing your recovery stretches so don’t overdo it and ensure you move slowly and carefully throughout the movement.
You should gently take the muscle being stretched to the limit of its range of motion – but no further. You should feel some resistance, but no pain. If it hurts, relax the hold slightly. Over time you’ll find that you can go further as your mobility improves.
Remain in an unmoving position – this means no bouncing – and hold the stretch for at least 20-30 seconds as it takes time for the muscle to relax enough for stretching to be beneficial. You can hold for longer if you have time. Return to a resting position slowly.
Yoga and Pilates for cyclists
A basic post-ride stretching routine will see you good. But if you really want to up your cycling game, yoga and Pilates are both excellent. Both improve flexibility and strength and are protective against ageing.
Lexie Williamson literally wrote the book on yoga for cyclists. I asked her why yoga is so good for cyclists and how to go about it.
She said: “Yoga is highly beneficial for cyclists for a number of reasons. The first is that we spend a lot of time in a fixed, flexed position and rarely move aside from standing up in the saddle. This means that certain muscles, such as the lower back, can get tight or stiff.
“Gentle movement, such as lying on the back with the legs bent and swaying the knees from side to side, can release this tightness. It also feels amazing to flip that position from flexed (forward bending) into extension (back backing).
“You can do this by performing Cobra pose or lying on your front, hands under shoulders, and gently pushing then upper body off the floor until you feel a stretch in your tummy and the front of the hips.
“Cycling also taxes certain muscles heavily, such as the quads, glutes, hip flexors and hamstrings, so some deep stretching works wonders to rebalance the muscles and reset so we can ride again.
“Finally, I recruit the breathing on hard rides to avoid feeling out of breath, and also to ensure maximum oxygen intake. On flat stretches try keeping the breath slow and deep. It also takes your mind off the effort!
“If you ride a lot try to avoid the more strenuous types of yoga such as Ashtanga which includes lots of Planks and Downward Dogs. Give your shoulders a break and opt instead for slower, deeper stretching styles like Yin or Hatha. Enjoy!”
You can find out more about Lexie on her website, Pulse Yoga. You’ll also find her range of books there.
An easy stretching routine
The following routine should take about 10 minutes. Hold each stretch for 20-30 seconds. If you have time, you can repeat the whole routine. The routine is designed for longer rides. However, it can be done at work after cycling to the office if you have time and space.
1. Standing calf stretch
What it does
A long bike ride can cause tightness and discomfort in the calves and ankles. This stretch lengthens the calf muscles, providing comfort.
How to do it
Stand facing a wall and extend your arms out in front of you, placing the palms flat on the wall. Keeping your feet about hip width apart, with the toes pointing forwards, step your right foot back about half a metre. Lean your upper body in towards the wall by bending at the knee of your left leg, keeping the right leg straight. You should feel a stretch in your upper calf.
Hold this position for 20-30 seconds and then repeat on the left leg.
Bonus stretch: if you bend the back knee slightly, you’ll feel the stretch more in your lower calf and ankle. Again, hold for 20-30 seconds and perform on both legs.
2. Standing quad stretch
What it does
Your quads are among the most well-used muscles when cycling. This stretch will bring relief by lengthening these muscles and helping to loosen the hip flexors and ankles.
How to do it
Stand up straight with your feet about hip width apart; you can place a hand on a flat surface or wall for balance if need be. Bend the right leg backwards at the knee. Grab a hold of the shin or ankle with your right hand, pulling your foot in towards your butt.
Keep both thighs together, with your right knee pointing down. Hold for 20-30 seconds and then repeat on the left.
Bonus stretch: add a side stretch by raising the left arm up towards the ceiling – if you have the balance for it.
3. Seated hamstring stretch
What it does
This stretch will lengthen and loosen the hamstrings and lower back.
How to do it
Sit on the floor with your legs out in front of you, feet flexed. Hinging from the hips, bend forwards over your legs, reaching for your feet – you don’t have to touch them. Try not to round the upper back.
Bending the knees slightly make this stretch easier if you’re especially tight. Hold for 30 seconds, sit up straight and then repeat.
4. Low lunge
What it does
This stretches and loosens the hip flexors, improving movement through the hip joint. Tight hip flexors can lead to lower back pain.
How to do it
From a kneeling position, step your right foot forwards and put your hands flat on the floor, framing the foot. The front knee should be bent at a 90-degree angle, with the knee over your ankle. You should feel the stretch in your right hip. Move your hips down and forwards to increase the stretch.
Hold this for 20-30 seconds before repeating on the left.
Bonus stretch: lifting the back foot and pulling it towards your butt will add a quad stretch.
5. Figure four stretch
What it does
This releases tension in the glutes and buttocks, improving hip mobility and stability
How to do it
Lying on your back, bend your knees and plant both feet flat on the floor. Cross your right ankle over your left knee and link your hands either behind the thigh of the left leg (for an easier stretch) or around the shin (more intense stretch).
Gently pull the left knee in towards your chest – you should feel a stretch in your outer right hip. Hold this for 30 seconds before repeating on the left side.
6. Seated spinal twist
What it does
This releases tension along the length of the spine, especially the upper back, providing improved mobility and flexibility in the back. It also feels really nice.
How to do it
Sit on the floor with your legs stretched out in front of you. Bending your right knee, cross your leg over your left leg and place the foot flat on the floor, about level with the knee of the left leg.
Wrap your left arm around the knee of your right leg and twist your torso to the right. Twist from the upper back rather than the hips or lower back. Hold for 30 seconds and then repeat on the second side.
7. Ragdoll stretch
What it does
This is a great stretch which helps loosen the ankles, hamstrings and lower back. It also releases tension in the neck and shoulders.
How to do it
From a standing position, with a micro-bend in the knees, hinge forward from the hips, keeping your back straight. At the same time, fold your arms and hold onto opposite elbows and relax your head down. You should feel the stretch all along the back body.
Hold for up to 60 seconds and repeat if desired.
If your hamstrings are particularly tight, a deeper bend in the knees will help. Straightening the legs will intensify the stretch.
Bonus stretch: for a nice shoulder opener, clasp your hands at your bum and as you hinge forwards bring them as far forward over your head as comfortable.
