Stretching for cyclists: 4 easy exercises to develop flexibility

Exercise number 1

This exercise will help stretch your gluteus medius and gluteus maximus, lower back, and hip flexors.

Lie on your back, throw your left leg over the right so that the ankle lies on the thigh directly under the knee of the straightened leg, and the bent knee looks to the side. Then bend your straightened leg, wrap your arms around your thigh under the knee and try to pull it as close to your chest as possible.

A more difficult option: straighten your right leg, wrap your hands around the ankle or foot and continue to pull up, while pushing the left knee away from you. Hold this position for 20 seconds and repeat on the other leg.

Exercise number 2

This exercise works a large number of muscles in the lower body, including the hamstrings, hip flexors, glutes, quadriceps, soleus, and calf muscles. The older we get, the harder it is to do this squat correctly. You may not be able to do the exercise the first time.

Find something you can use for support: a chair, sofa, or railing. Stand with your feet shoulder-width apart and slowly squat until the back of your thighs touch your calves. At the bottom, look straight ahead to maintain a neutral back position. Hold this position for 30 seconds, then rise. Follow two more approaches. Gradually work your deep squat down to 4-5 minutes.

This exercise stretches your glutes and hips very well, making your legs more flexible. The hip joints open, stabilization in the pelvic area improves, body swinging from side to side during pedaling disappears.

Exercise number 3

This exercise is for tired hamstrings.

Choose a support that is about or slightly below your waist and place your foot on it. From this position, begin to slowly lean forward towards the extended leg. The back should be flat and level, the pelvis should not unfold.

Hold the bend for about 20 seconds and feel the pull on the hamstring and back of the thigh. Do three reps on each leg. Gradually bring the static time to 30 seconds.

Exercise number 4

This exercise is an alternative to the previous stretch. Open the door or find a suitable table, lie on the floor next to it. Raise your right leg so that it is parallel to the doorway or table leg, and rest your heel against it. Start moving forward a little bit until you feel a stretch along the back of your thigh. At the same time, the upper body should lie relaxed on the floor.

To increase tension, you can pull the foot towards you. Hold this position for 30 seconds and gradually bring the time to one minute. Stretch on both legs.

The exercise develops flexibility in the hamstrings and stretches the hamstrings, which can help cyclists avoid knee or back pain.

All four exercises are fairly easy to do and will not take long. Spend a few minutes stretching your tired muscles and your body will reward you with no pain and better results.