Mountain biker stretching in forest

Cycling can be a pain in the bum - literally - and being on your bike for any length of time can really take it out of the neck, back and leg muscles too. Those who cycle regularly and don't follow full post-cycling stretch routines after rides can often be heard whinging about their tight hamstrings, back problems and expensive physio bills. Luckily you can avoid muscle misery with a solid post-session warm down.

  • Cycling is notorious for tightening up various muscles, such as the hamstring, so it's vital you stretch these muscles out after a ride
  • If you don't address this tightening it can easily lead to imbalances, poor muscle function and potentially pain or injury
  • The optimal time to work on flexibility is immediately after you get back from a ride but within an hour is still good
  • Cycling Weekly says your bike is an ideal stretching partner: the top tube is the perfect height to ease tightness out of the upper back, shoulders, quads and glutes. Lean it against a wall or tree, or use it freestanding by placing one hand on the handlebars and one on the seat

This comprehensive 11-minute routine, specifically for cyclists, is from The Stretching Institute − yes, there's an institute dedicated to stretching − so you know the advice is going to be tip top.

Cycling Stretches, Cycling Stretching Routine, Best Flexibility Program for Cyclists by The Stretching Institute

If you want to get serious about this shizzle then check out the below video from the Global Cycling Network and follow the same stretching advice given to pro road cyclists.

Top 5 Stretches To Do After A Ride by the Global

Cycling Network

Finally, Matt Rabin, chiropractor for team Garmin Sharp, teaches you how to stretch after cycling to avoid injury over on the Global Cycling Network.

How to Avoid Injury When Cycling - Dynamic Stretches For Cycling with Garmin Sharp by the Global Cycling Network