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Why Stretching Is So Important for Bike Riders

Do you overlook stretching when you work out? If you do, you’re not alone. Stretching is actually an important part of your pre- and post-bike riding routine, but many people neglect to do it. Let’s review why stretching is so important after you ride e-bike. We’ll also share a couple of good stretches for all cyclists.

Benefits of Stretching for Cyclists

  • Stretching keeps your muscles limber. This makes it easier to respond more quickly to any changes needed as your biking. 
  • You can help avoid injury by stretching.
  • With limber muscles, you can ride longer, faster. That’s especially crucial with e-bikes, which often motivate people to ride longer lengths.
  • Stretching makes you more flexible. That may seem obvious, but it’s important to still say it. More flexibility will benefit your range of motion both while cycling and with other activities throughout your day.
  • Stretching can give you a boost of circulation and energy. 

A Few Good Stretches for Cyclists

Stretching is usually recommended to do after cycling, not before, when your muscles are still cold. However, if you want to do a few slow, easy stretches before your full cycling workout, make sure your muscles have already warmed up some. For example, ride your bike for a couple of minutes and then take a brief time to stretch, recommends an article from Active.com.

Here are three good stretches for cyclists:

  1. Figure 4 Stretch. You can get a visual of this stretch on the website TrainingPeaks.com. Lie on your back, with your feet flat on the floor. Cross your right ankle onto your left knee. Grab the back of your left thigh or the front of your left shin with both hands. Hold each side for 20 seconds, with three repetitions each side. 

  1. Standing Hamstring Stretch. You can also find an image of this stretch on TrainingPeaks.com. Use an elevated surface that is waist height or slightly below. Put one leg on the surface, then learn your upper body toward that elevated surface. Aim to maintain a flat back and to square up your hips. You should feel a good stretch in the backs of your thighs. Hold each side for 20 seconds, with three repetitions each side.

  1. Neck/Upper Trap Stretch. Learn more about this stretch in the following article from Bicycling.com. Sit in a chair, and keep a 90-degree bend in the hips and knees. Sit up tall, and anchor your left hand under the chair, or hook it under the thigh. Lean the trunk away from the left hand, and create a stretch in the top of the arm. Tilt away from the left. If you want to deepen the stretch, place your right hand on the side of the head above your ear to bend slightly further. Repeat on the other side.

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