7 Quick Stretches to Do Before Cycling

Head, Shoulders, Knees, and Toes

We've all been there, right? You're pumped to hop on your bike, ready for a great ride, and then... bam! Sore, strained muscles hit you later. Sound familiar? Yeah, we always forget the most basic thing: stretching.

Anyone else feel this?

Look, we're not trying to turn you into a pretzel. Overstretching is just as bad as not stretching at all. But a light warm-up and some dynamic stretches – you know, stretches with movement – can make a huge difference. It's like waking up your muscles before they go to work.

We're not official trainers or anything, but our friends at Live Strong have some great dynamic stretches that we use. We've even pulled together a quick list of our favorites below. As cyclists ourselves, we swear by this routine to keep injuries at bay. Seriously, your body will thank you for it.

Ready to get started?  

Warm Up Your Body

Whether you're hitting the stationary bike or heading out for a ride, warming up is key. We want you to stay safe and injury-free, and a little prep goes a long way. A quick 5-minute spin on the bike followed by some dynamic stretching is a great way to get started.

Runner's Lunge

This stretch helps with your quads, hip flexors, and hamstrings. In other words, everything we need as cyclists. 

1. With feet at shoulder length apart, bend forward to a downward dog position. Starting this way prevents strain on the lower back. 

2. Step forward with your right leg, and make sure you keep your right knee at a 90 degree position. 

3. Make sure the left leg is straight behind you and your feet are on the floor. 

4. Keep your hands planted on the ground next to your front right foot.  

5. Slowly raise your torso to create a 90 degree angle with your front right leg and raise your hands above your hands to stretch. 

6. Repeat 4-8 times before alternative legs.  

Dynamic backward runner's lunge

Having a dynamic stretch to mimic the movements of an actual bike ride can only help warm up those specific muscles. 

1. Stand in place and lift one knee up at a time.

2. Alternate each leg and continue for 30 - 60 seconds. 

Dynamic Overhead Tricep Stretch

You'd be surprise how good these stretches feel, especially since you'd be surprised how much upper body muscles you use. Specifically these stretches help with your back and upper arms that you rely on during these rides.  

1. Stand with your feet shoulder width apart. 

2. Remember to keep your shoulders down. 

3. Lift your right arm next to your head, placing the fingers of your right hand behind your head so they touch your upper back between shoulder blades. 

4. Place left arm over the top of your head and left hand on top of your right elbow to gently support your right arm during the stretch. 

4. Hold while pulsing for 15 sec, then release, repeat on the left side.  

Don't forget your hands

When you're on those bike rides you don't realize how much you're using your hands. Whether it's from holding the handle bars to changing gears, your wrists and hands can cramp up. Feel free to use these stretches even mid-ride. 

Show your feet some love

Your feet are like your tires that keep you going. Not to mention, focusing on your feet reduces strained calf muscles and even shins. 

Try standing feet together for balance gently curl forward your right foot to gently stretch your plantar fascia and hold for 5 seconds. Next try the same move with your left. Repeat 2-3 each foot, or as many times you feel you're ready to hop on the bike. 

Now that you're done with this warm up, time to hit the road. We wish you the safest of travels from now until the next time!  

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