Giving Your Muscles the TLC They Deserve After Your Ride

Stretch Your Chest


Keep your shoulders relaxed and down, and place your arms behind your back at waist level, clasping your hands together. Gently lift your arms straight up behind you a few inches without straining your shoulders; hold this position for 10 to 15 seconds, breathing deeply from the diaphragm and feeling the stretch in your chest, then release.

Stretch Your Shoulders


Bring your right arm across your torso and your right hand toward your left shoulder, keeping your right elbow at chest level; place your left palm on your right elbow and pull it toward your chest. Hold for 10 to 15 seconds. Switch sides.

Stretch Your Triceps


Keep your shoulders down, and bend your right elbow as you lift your right arm up next to your head, placing the fingers of your right hand behind your head so they touch your upper back between your shoulder blades. Then, place your left arm over the top of your head and your left hand on your right elbow to gently support your right arm during the stretch. Hold for 10 to 15 seconds, then release. Repeat with the left arm.

Stretch Your Neck


Drape your right arm over the top of your head and gently pull your head towards your right shoulder, so that your right ear approaches your right shoulder. Keep both shoulders down and hold the stretch for 5 to 10 seconds then release. Repeat on the left side. Pause and take a few sips of water.

Stretch Your Quads


Now that you've cooled down, slowly climb off your bike (to minimize the risk of dizziness) and stretch your lower body. Stand next to your bike and hold onto the handlebars with your left hand for balance. Bend your right knee, grasp the top of your right foot with your right hand, and lift your right heel behind you, pulling it as close to your butt as possible. As you do this, keep your spine long, tighten your abdominal muscles, and tuck your hips forward slightly. Hold the stretch for 20 to 30 seconds. Switch legs.

Stretch Your Hamstrings


Stand with your feet hip-width apart, then move your right foot about 12 to 15 inches forward. Place your right heel on the floor and lift your toes. Place your left hand on your left knee to help you balance. Bend your left knee, hinge forward at the waist, and reach toward your right toes with your right hand, while keeping your back flat. Hold this for 20 to 30 seconds. Switch sides.

Stretch Your Glutes


Stand with your feet hip-width apart and hold onto the bike with your right hand for balance. Bend your knees and place your right ankle across your left thigh (just above your left knee). While keeping your back straight, push your butt and hips back as you ease into a squat; you should feel the stretch towards the side and back of your right hip and glutes area. Hold this for 20 to 30 seconds. Switch sides.

Stretch Your Hip Flexors


Stand with your right foot about two feet in front of your left, both feet flat on the floor. Bend your right knee and lean forward, in a mild lunge position, keeping your torso upright and your pelvis facing forward. You should feel a stretch in the front of the left leg and hip. Hold this for 20 to 30 seconds. Switch sides. Now you're ready to head to the shower to get fresh and clean.

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