Stretches For Before And After Your Ride To Improve Flexibility, Recovery and Performance (Pt. 2)

We put together a series of stretches that will help warm up the body including the psoas (hip flexors), hamstrings, glutes, lower back, calves and quads. Riders should do these before and after a ride or race to improve flexibility, recovery and performance.

Adductor Stretch

Option 1

Bend your knees so that your feet are resting flat on the mat. Lift one leg and cross it over the other. Press into your quad, stretching your adductor muscle. Hold the position and then switch legs.

Option 2

Bend one leg and cross over the other as you did in Option 1 except with your bottom leg extended flat on the ground. Hold the position and then switch legs.

Hamstring Stretch


Lie flat on your back and stretch your legs out straight. Interlock your fingers behind your right knee and bend and lift your knee towards your chest.


Keeping your fingers clasped around your leg, gently extend the hamstring of the bent leg towards the sky to stretch the muscle. Hold the position and then switch legs.

Lower Back Stretch


Lying on your back with bent knees and feet flat on the ground, gently roll both bent knees over to one side and extend your arms in front of you with palms touching.


Extend your top arm out into a ’T’ position with palms up, while keeping your shoulders on the ground. Hold the position and then switch sides.

Leave a Reply

Your email address will not be published. Required fields are marked *

You May Also Like
Read More

Knee Pain May be Eliminated By Replacing Crankarms

The Bike Coach Rick Schultz has collected crankarm length data from his years of bike fit clients. During the bike fit interview process, most of his clients volunteer that although they have had prior bike fits, and even been to a physical therapist or chiropractor, they are still in pain. Coach Schultz found a viable solution for knee pain, which includes adding shorter crankarms.
Read More
Read More

ATC: Fitting 101

Through his years as a bike fit professional and a product tester, Rick Shultz has seen a lot of bad bike fits disguised as “professional”. In beginning to understand how important the cyclist’s synchronization with the bicycle is, we asked Rick about some of the basics regarding bike fits.
Read More