For this latest blog I have teamed up with Mark Inns, who like myself is also based in Portugal. Mark specialises in Deep Tissue Massage and Reflexology, and with his advice we have created these 11 top stretches to do before and after your cycle ride.


1. Flexion Neck stretch

In a standing upright position, hands at your sides, lift your head up pointing your chin as far up as comfortable and hold for 10 seconds. Return to normal position then bend your head down pointing your chin towards your chest and hold for 10 seconds. Return to normal position and relax.

The Best Stretches for Cyclists: Flexion Neck stretchThe Best Stretches for Cyclists: Flexion Neck stretch 2


2. Above head chest stretch while standing

Interlock fingers and raise above your head forcing your arms backwards, feeling the tension. Hold for 20 seconds, return your hands to your sides and relax.

The Best Stretches for Cyclists: Above head chest stretch while standingThe Best Stretches for Cyclists: Above head chest stretch while standing 2


3. Reaching upper back stretch

Standing upright, lift your arms in front of you stretching out with one arm crossed over the other slightly, place your head between your arms pushing your head downwards and hold for 20 seconds. Return to normal position and relax.

The Best Stretches for Cyclists: Reaching upper back stretch


4. Leaning heel back calf stretch

In standing upright pose, lean against a solid object place one foot as far from the object as comfortable making sure toes are pointing forwards and heels flat on the ground. Keeping the back leg straight lean against the object and hold for 20 seconds, change legs and repeat stretch, then relax.

The Best Stretches for Cyclists: Leaning heel back calf stretch


5. Kneeling back rotation stretch

Kneeling on the ground with your weight supported on your hands and knees raise one arm and rotate your body pointing your hand up and looking upwards, hold for 20seconds then change position and repeat stretch, then relax.

The Best Stretches for Cyclists: Kneeling back rotation stretch


6. Kneeling quad stretch

Kneel on one knee supporting your weight on the forward knee with your hands on your hips pushing your hips forward and hold for 20 seconds then change legs and repeat stretch then relax.

The Best Stretches for Cyclists: Kneeling quad stretch


7. Kneeling heel down Achilles heel stretch

Kneeling supporting your weight on one foot place your weight over your front knee, foot flat, lean forwards stretching the Achilles’ tendon, hold for 20 seconds then change legs and repeat stretch, then relax.

The Best Stretches for Cyclists: Kneeling heel down Achilles heel stretch


8. Hips and Buttocks

Sitting on the floor cross legged upright, stretch your arms forward and lean to your toes and hold for 20 seconds, then relax.

The Best Stretches for Cyclists: Hips and Buttocks


9. Hamstrings

Sitting on the floor with one leg stretched out, toes pointing upwards, take the other leg and bend it placing your foot against the straight knee and lean forwards, arms stretched out towards the foot, hold for 20seconds, change legs and repeat stretch, then relax.

The Best Stretches for Cyclists: Hamstrings


10. Buttocks and lower back

Sitting on the floor, one leg stretched out, take the other leg and cross it over the straight leg and pull your knee towards the opposite shoulder, feel the tension, hold for 20 seconds, then change legs and repeat stretch and relax.

The Best Stretches for Cyclists: Buttocks and lower back


11.Quadriceps (Laying on your side)

Resting your weight on one arm laying on your side, grab your heel and pull your leg towards your buttocks feeling the tension, hold for 20 seconds and then change position and repeat the stretch, then relax.

The Best Stretches for Cyclists: Quadriceps (Laying on your side)

DISCLAIMER

The views shared are that of the author and are not necessarily that of Lexham Insurance Consultants Ltd.