When I think about stretching after cycling, I have two primary considerations. The first is the same as I have after any exercise: stretching the muscles that have been working. The second is specific to cycling: the mobility of my back after being in a static position so long.

Here I will present several active and passive stretches you can use to address those considerations.

I will walk through these as though you are finishing a long ride with friends and heading into a “local establishment” for a “post-ride beverage” and socializing. As you adapt these stretches to a different ride situation, I hope that this story helps you remember them.

Return to “Good Posture”

That good posture position your parents and teachers all told you was the be-all and end-all of posture turns out to be not as important as they said it was. But, it is important. It is a posture be in often.

When you get off your bike, uncurve and stand up tall. Gently stomp your feet to get them under your hips. Bend and soften your knees. Wiggle your hips and level them out. Roll your shoulder blades back and put them in their pockets. Finally, let an imaginary string pull the top of your head straight up.

Breathe in and out.

Mobilize Your Spine

Rack your bike.

Stand in the “good posture” position. Slowly send one shoulder back in a gentle twist. Pause. Then focus on your other shoulder going back and around. Pause.

Perform the twist slowly, using the muscles of your back to move you, not momentum. Repeat several times.

Stretch Your Quads

Hang on to the seat of your bike so you aren’t concerned with balance.

Lift your right foot into your right hand, and gently pull so that you feel the stretch on the front of your thigh. Hold for 30 seconds and repeat on the other side.

If your foot and hand don’t reach each other, you can prop your foot on a chair or ledge, or use the strap of your hydration pack.

Stretch Your Hamstrings

Hang on to the seat of your bike so you aren’t concerned with balance.

Step your right heel in front of you with your leg mostly straight. Bend your left knee and push your butt back so you feel the stretch along the back of your right leg. Hold for 30 seconds and repeat on the other side.

Stretch Your Calves

Head inside with your friends. While ordering, place your hands on the bar.

Step your right foot back, and press your heel down so that you feel a stretch in the meaty part of your calf. Hold for 30 seconds. Keeping your feet in place, lower your right knee so that you feel the stretch move to the lower part of your calf. Hold for 30 seconds. Repeat both stretches on the left side.

Stretch Your Lower Back

Find a table and set your drink down. It will be best if it is a regular table, not a hightop.

Grab the back of your chair with both hands and walk backward until you form a straight line from your hands, through your neck, to your tailbone. Hold for 30 seconds, or until someone asks if you are okay.

Stretch Your Butt

Sit in your chair.

Begin with your ankles directly below your knees. Pick your right leg up and cross the ankle over your left knee. You may find that your crossed leg is at an angle or that it’s level—either is fine. Apply a little gentle pressure on your right knee to feel a stretch. If you want more stretch, gently lean forward. Hold for 30 seconds and repeat on the other side.

Stretch Your Hip Flexors

Scoot over to the left edge of your chair.

Lower your left leg down along the side of the chair and reach your foot backward. Sit up straight to feel the stretch on the front of your left hip. Hold for 30 seconds and repeat on the other side.

You can add some spine flexibility to this stretch. Whichever leg is back, raise that arm straight up, then over your head. Bend your back with your arm (like a banana). Twist your upper shoulder back, and look up at the ceiling.

Keep Moving

Don’t sit too long. You will find yourself getting stiff and achy if you do. Every thirty minutes or so, get up and socialize with other tables. Drink enough water that you need to get up and go to the bathroom. Or offer to go to the bar and get everyone another round.

These stretches, along with plenty of non-alcoholic fluids, will help you recover from your ride with less soreness.

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Note: If you would like a custom program and personal guidance for stretching and strengthening, please contact me.

Note: If you are healthy and make only gradual increases to your activity level, you do not need to consult a health care professional before you begin. However, if you have one or more chronic conditions or plan to make a big change, see your doctor first. Always work within your ability. With any activity/exercise program, if you feel faint or dizzy or experience pain or loss of balance, you should stop immediately.

Cycling Post-Ride Stretches