Stretches for cycling
Warm up stretches
Calf raises
From a push-up position, push one heel towards the ground then put weight on ball of foot and repeat. Alternate legs.
Leg swings – forward and back
Holding on to something, swing outside leg forwards and backwards to a comfortable height. Keep trunk and lower back rigid. Alternate legs.
Leg swings – side to side
Holding on to something, swing one leg outwards, then across the body, pointing toes in the direction you’re swinging. Minimise lower back movement. Alternate legs.
Lunge walks
Keep your trunk upright and place feet shoulder width apart. Lunge forward. Keep knee in line with foot. Your toes should stay in front of your knee. Do five each leg.
Trunk rotations
Place feet shoulder width apart, a straight back and slightly bent knees. Swing arms across body at waist height to stretch the lower back. Move arms to shoulder height and above your head to stretch mid and upper back.
Neck – up and down
Look up and then down, repeat. If you feel tight in an area, spend more time there to loosen it up. Add light pressure with your hand to increase the stretch.
Cool-down stretches
Long calf muscle
Place hands on wall with one leg to rear. Keep the rear leg locked straight and foot flat. Turn rear foot slightly inwards. Bend front leg taking stretch through rear calf.
Front thigh
Pull heel towards buttock. Keep back straight and knees together in line with hip and ankle.
Hamstring
Place the heel of one foot on a raised surface with your toes pointing up. Bend your knee on the supporting leg and make sure your toes are pointing forward. Bend at the hips keeping your back straight.
Shoulders and chest
Stand with head up, chin in, hands clasped behind back. Pull shoulders down and back. Press shoulder blades together and down. Pull the stomach in to prevent arching of the lower back.
Lower back
Lie with hands behind head, arms flat. Bend hips and knees at 90°, feet together. Roll knees over to ground. Upper knee should be directly above lower knee.
