Here are my top 5 stretching exercises that have been part of my training routine for years. Do these exercises to improve your position and comfort on the bike, and to prevent injuries due to repetition.
For maximum results, I invite you to do the exercises with your full attention (free from distraction), and to hold each position for longer than a minute (up to 5 minutes).
Download or print the PDF below
Best stretching exercises for cyclists
1-leg hamstring stretch
In a seated position, stretch one leg forward. You want to feel the stretch behind the leg. You can add a slight rotation of the torso to stretch the lower back on the opposite side at the same time.
It is an essential exercise to improve your position on the bike.
Modified pigeon - Quads, psoas and glutes stretch.
Place one knee on the floor in front of you (in a pigeon position). You should feel a stretch in your glutes.
Then, when you are stable, bend the back leg and grab your ankle for a quad stretch.
If this position is impossible, you could do both exercises separately and replace the 2nd step with a quad stretch lying on your side.
Psoas stretch
With one knee on the floor, retrovert the pelvis (pelvis forward) to lengthen the psoas. Using a chair or object for support, raise your arm to lengthen the psoas stretch to the lateral muscles of the torso. This is one of the most important stretching exercises for cyclists.
Reversed pigeon
Lying on your back with your feet on the floor and your knees bent, place your right ankle on your left knee (like the shape of the number 4).
Bring both legs towards you, keeping the leg position. Hold for 30 seconds to 5 minutes. Then move on to the next stretch #5 before switching sides.
Torso rotation
From the previous position (legs in figure 4), rotate your torso so that the foot on your knee is flat on the floor.
Press your shoulders to the floor and turn your head to the opposite side.
This exercise is essential in your cycling stretching routine if you often have lower back pain.
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