Your Cycling Physical Therapist says, “We Should All Stretch After Every Ride.”

By Christopher Schwenker

Follow this ten-minute post-ride stretching routine specifically designed for cyclists.

Long hours in the saddle can take a toll on our bodies. We love riding so much, but sometimes it doesn’t love us back in the form of tight muscles, overuse injuries, and progressive changes to our bodies. The typical cycling posture—bent forward at the waist with rounded shoulders and a slight arch in the lower back—often leads to muscle tightness, discomfort, and muscle imbalances. After each ride, it’s essential to counteract these effects and optimize recovery.

One of the most effective ways to do this is with a full-body stretch routine that targets the areas most affected by cycling. A carefully planned post-ride stretching program not only aids in reducing muscle soreness and tightness but also helps maintain flexibility, improve joint mobility, and prevent injuries.

Cycling requires repetitive movements that can lead to muscle tightness, especially in the hips, hamstrings, calves, lower back, and shoulders. Without proper stretching, these tight muscles can affect your performance, cause pain, and increase the risk of injury.

Stretching just a few minutes a day is essential for maintaining flexibility and muscle health. Not only does it help with recovery, but it also prepares your muscles for future rides and keeps you comfortable as you ride longer distances. It’s only ten minutes that could help keep you in the saddle and ride comfortably for years. Why not?

Full-Body Post-Ride Stretching Program for Cyclists

Here’s a comprehensive 10-minute full-body stretching routine you can do after every ride to jump-start your recovery and keep your muscles and joints functioning at their best.

Pelvic Tilt

• How to do it: Lie on your back with your knees bent. Arch your lower back, then flatten it repeatedly, tilting your pelvis forward and back.
• Muscles: This stretch targets the lower back and pelvis.

Single Knee-to-Chest

• How to do it: Lie on your back and raise one leg up. Hold your thigh under your knee and gently pull it toward your chest. Lower the leg and repeat.
• Muscles: This stretch targets the lower back and glutes.

Double Knee-to-Chest

• How to do it: While lying on your back, hold both knees and gently pull them toward your chest.
• Muscles: This stretch releases tension in the lower back and hip extensors.

Piriformis Stretch

• How to do it: Lie on your back with both knees bent. Cross one leg over the other and pull the thigh of the uncrossed leg toward your chest.
• Why it helps: This stretch targets the glutes and piriformis, helping alleviate tightness in the buttocks and lower back.

Hamstring Stretch with a Towel

• How to do it: While lying on your back, place a towel or strap under your foot and raise your leg until you feel a gentle stretch along the back of your leg. Keep your knee straight.
• Why it helps: This stretch targets the hamstrings, which can become tight from repetitive cycling movements.

Iliotibial Band Stretch with a Towel

• How to do it: Place a towel around your foot and raise your leg. Gently bring it across your body, feeling a stretch along your outer thigh.
• Why it helps: This stretch targets the IT band, an area prone to tightness in cyclists, and can cause repetitive use injuries to the outer knee.

Plantar Fascia Stretch with a Towel

• How to do it: Sit with your legs extended in front of you. Place a towel under your toes and gently pull back until you feel a stretch at the bottom of your foot.
• Why it helps: This stretch alleviates tightness in the plantar fascia, especially helpful after long rides when your foot cramps up or if you experience heel pain.

Butterfly Stretch

• How to do it: Sit with the soles of your feet together and your knees bent out to the sides. Gently press your knees toward the floor with your elbows.
• Muscles: This stretch targets the inner thighs, groin, and hips.

Iliotibial Band/Glute Stretch in Seated Position

• How to do it: Sit with one leg straight and the other bent across it. Use your elbow to pull the bent knee toward your opposite shoulder.
• Muscles: This stretch targets the IT band and glutes.

Hip Flexor Stretch in Half-Kneeling Position

• How to do it: Kneel on one knee and lean forward until you feel a stretch along the front of the hip of the kneeling leg. Raise your arm above your head for a deeper stretch.
• Why it helps: This stretch targets the hip flexors, which often tighten from prolonged periods bent forward in the saddle.

Cat and Camel Stretch

• How to do it: On all fours, arch your back upward (like a cat), then dip your back downward (like a camel).
• Why it helps: This stretch targets the spine, helping to release tension in the back, improve mobility, and decrease lower spine pain.

Quad Stretch in Standing Position

• How to do it: Stand and bend one knee, bringing your heel toward your glutes. Hold your foot and gently pull it toward your back.
• Muscles: This stretch targets the quadriceps.

Hip Adductor (Groin) Stretch in Standing Position

• How to do it: Stand with your feet wide apart, then slowly bend one knee while leaning to the side and keeping the other leg straight.
• Muscles: This stretch targets the inner thighs and groin.

Iliotibial Band Stretch in Standing Position

• How to do it: In a standing position, cross the target leg behind your opposite leg. Next, with your arm overhead, lean to the side towards the non-target leg to feel a stretch on the outside of your thing on the target leg.
• Muscles: This stretch targets the IT band and outer thighs.

Calf Stretch in Standing Position

• How to do it: Stand facing a wall, bring one foot forward, and keep your back leg straight. Lean forward to stretch the calf.
• Muscles: This stretch targets the calves.

Posterior Shoulder Stretch

• How to do it: Cross one arm in front of your chest and gently pull the elbow toward your opposite shoulder.
• Why it helps: This stretch targets the shoulders, which can become tight from hunching over the handlebars for extended periods.

Lat Side bend Stretch

• How to do it: Stand tall with both arms overhead. Grab one wrist and bend to the side to feel a stretch along your side.
• Muscles: This stretch targets the lats and trunk.

Rhomboid Doorway Stretch

• How to do it: In a doorway, cross your arm and grasp the doorframe. Push your upper back outward, tucking your head gently to feel a stretch in the neck and upper back.
• Why it helps: This stretch targets the upper back and shoulders, where we hold much or our tension after cycling.

Doorway Pec Stretch

• How to do it: Place your forearms on the doorframe and lean forward, pushing your hips into the door to stretch your chest and shoulders.
• Why it helps: This stretch targets the chest and shoulders, opening up the areas to improve breathing efficiency and counteract the effects of cycling posture.

Neck Stretch

• How to do it: Retract your chin into a tuck, then use one hand to gently pull your head to the opposite side.
• Why it helps: This stretch targets the neck, helping to alleviate tension from prolonged cycling posture.

A Quick Routine with Lasting Benefits

Take it from me, a cycling PT. Incorporating a full-body stretch routine after every ride is essential for maintaining flexibility, reducing muscle soreness, and preventing injuries. By spending just 10 minutes focusing on these key muscle groups, cyclists can optimize their recovery, improve mobility, and enjoy their rides without pain.

Stretching isn’t just an afterthought—it’s an integral part of a cyclist’s routine that supports long-term health and performance. The more consistent you are with this routine, the better prepared your body will be for the next ride, allowing you to stay on the bike and enjoy the sport for years to come.

About the Author

After over twenty years as director of his private physical therapy practice, Chris stepped away to pursue his passion for virtual cycling and writing. He founded TheZommunique.com, the leading source of independent cycling esports journalism, is a frequent contributor to Cycling Weekly, Cycling News, and road.cc, and co-hosts The Virtual Velo Podcast. He cycled 3,900 miles across the US in 2022 to support his virtual cycling non-profit, The DIRT Dad Fund