Cycling requires a lot of cardiovascular and muscle fitness, especially if you are an avid fitness or competitive rider. The muscles in your legs -- the quadriceps, hamstrings, and calves do most of the work -- but your core, arms, shoulders, and back muscles also work to a lesser extent. Cyclists often complain of the pain and stiffness in their neck, shoulders and back muscles, especially after long rides and hours in the saddle. Stretching before a ride might alleviate some of those symptoms of cycling.
Achilles Stretch
To perform the Achilles stretch, you will need an elevated platform such as a block or step. Place your left foot firmly on the step or bench. Place the ball of your right foot on the step or bench, and drop your heel toward the floor so it is below the surface of the object you are standing on. Hold this position for 30 to 60 seconds, and then return your foot to the starting position. Switch feet, and repeat.
Lying Roll Stretch
To perform the lying roll stretch, lie on your back. Bend your knees so your upper and lower legs are at 45 degrees. Keep your legs together with your feet flat on the floor. Extend your arms straight out to your sides with your hands palms down. Keep your shoulders and upper back pinned to the floor. Let your knees and hips rotate to your left until they are on the floor. Hold for 10 to 20 seconds before returning your knees to the neutral position. Repeat to the right side.
Downward Facing Dog
The downward facing dog is a standard pose in yoga. Begin by placing your hands on the floor in front of you with your palms down. Your knees should be slightly bent and raise your butt so your body forms an upside down V shape. Keep your back flat and look down at the floor. Hold this position for 45 to 60 seconds.
Thunderbolt Pose
Begin the thunderbolt by standing with a flat back and contracting your abdominal muscles. Keep your feet and knees as close together as possible without sacrificing stability. Extend your arms over your head with your palms together. Squat until your quadriceps are horizontal to the floor, as if sitting in a chair. Hold this position for 30 to 60 seconds before returning to the start position.
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