Negosentro.com | Best Daily Stretches for Cyclists | If you’re wondering “is riding a bike good exercise?” the answer is “absolutely!” Riding a bike works a lot of different muscle groups you don’t typically work when you’re walking, running or engaging in regular daily activities. Cyclists work a lot of different muscle groups during their daily rides, and it’s important to stretch out those muscles to avoid excessive soreness and loss of mobility in certain areas. Here are some of the best daily stretches for cyclists.
Seated Glute Stretch
Your glutes work hard during strenuous bike rides, especially if you do any hill climbs. That’s why it’s important to stretch them out before and after a ride. The seated glute stretch is easy to perform and doesn’t require you to have good balance. Simply sit down on the edge of a chair or bench with your knees bent at a 90-degree angle. Cross your left leg over your right leg so that your left ankle rests just across your right knee. Take a deep breath, sit up tall, and slowly bend forward at the waist. You should feel a noticeable stretch through the glutes on the left side.
Hold the stretch for at least 10 seconds, then release and repeat the movements on the other side. Make sure you don’t bend forward so far that you lose your balance or topple off the chair. Only bend far enough that you start to feel a good stretch. This stretch will help relieve some of the lower back and pelvic pain associated with long bike rides. Finding bicycles for women that fit your body well can further relieve discomfort while riding.
Downward Facing Dog
Yoga is an exceptional practice for cyclists because it helps to keep the body long and limber while removing muscle tension. One popular yoga position for cyclists is downward facing dog.
To perform this exercise, get down on your hands and knees first, then straighten your legs and arms and move your hips upward into a plank position. Your hands should be slightly in front of your shoulders and should remain flat on the ground. From the plank position, push your hips back toward your feet. When you push your hips back, your body should look like an inverted “v.” Keep your knees only slightly bent and keep your core tight as you enjoy the deep stretch for at least 20 seconds. Then, return to plank position and repeat this movement three times.
This stretch helps release tension in the core and lower back. It also helps restore mobility to the calf and hamstring muscles. Buying comfort bikes for men can also help ensure that you have the most comfortable ride possible, with minimal strain on your body.
Child’s Pose
Child’s pose is a very simple stretch, but it helps to lengthen the spine and release tension there from being hunched over on your bike.
To complete this stretch, get down on your knees and sit on your heels with your feet pointed outward to either side. Slowly fold your body forward with your arms outstretched in front of you until your arms and forehead are resting on the ground. Hold this stretch and breath deeply for 30 seconds.
