Imagine: you just spent 30 minutes powering through a cycling workout on Wellbeats. You’re feeling strong, proud, and maybe a little sweaty. It’s easy to want to pat yourself on the back and call it a day. But before you hop off that bike and get going, it’s important to know why you should stretch after a cycling workout.
Benefits of Stretching Post-Workout*:
- Avoids muscle soreness
- Increases flexibility
- Reduces risk of injury
- Enhances mobility
- Reduces built-up lactic acid
- Improves blood flow
- Need we continue?
Now that you know the many benefits of post-working stretching, let’s try one out! Mark Kingsriter, familiar face in the Wellbeats Rev (Cycling) channel, walks you step-by-step through the best stretches after a cycling workout.
00:06hi I'm mark director of fitness and well
00:09 beats for today's training tip I'm going
00:11 to guide you through a quick stretch
00:16 know stretching isn't nearly as
00:18 glamorous as powering through a cardio
00:20 blasting bike ride but it is just as
00:22 important as the exercise itself
00:24 stretching helps the body recover
00:27 increases mobility and flexibility and
00:29 improves your performance for future
00:32 activities so today I'm going to teach
00:34 you step-by-step how to stretch after a
00:38 bike ride stretch number one calf step
00:42 one foot back heels down bend your
00:45 opposite knee and slowly sink into your
00:47 leg applying pressure on the lower part
00:50 of your leg keep breathing just hold it
00:56 for about six to eight seconds come on
00:59 up stretch number two hamstring stretch
01:03 extend one leg out heel down and toe up
01:07 hinge from your hip trying to keep your
01:10 spine as neutral as you can until you
01:13 feel the stretch along the backside of
01:14 your upper leg again hold the stretch
01:17 for about six to eight seconds as you
01:19 breathe slowly come on up
01:27 stretch number three the quad stretch
01:30 grab your foot or the top of your ankle
01:32 knee should be pointed towards the floor
01:34 chest stays lifted you can extend your
01:37 arm for balance or keep it on your hip
01:39 add some pressure to your gluts so you
01:42 can feel the tension on the front of
01:44 your leg even more hold here for about
01:46 six to eight seconds and then release
01:49 the last stretch is a hip stretch cross
01:53 your ankle over the lower part of your
01:55 thigh flex your foot to keep your knee
01:57 safe keep your chest up as you sit your
02:01 butt back you should feel this on the
02:04 outside of your hip hold again balance
02:08 and breathe go ahead and stand up
02:13 remember to repeat this on the second
02:16 side thanks for joining me in this quick
02:19 post cycling stretch this is a great
02:22 routine to relieve any strain or tension
02:24 after a cycling session whether you're
02:26 outdoors or indoors until next time well
02:30 beats fans stay strong pedal on and I'll
02:33 see you in our next video
Post-Cycling Stretch #1
Target muscle group: Calves
Move: Step one foot back, heel down. Bend your opposite knee and slowly sink into your leg, applying pressure in the lower part of your leg. Hold for 6-8 seconds. Switch legs.
Post-Cycling Stretch #2
Target muscle group: Hamstrings
Move: Extend one leg out, heel down and toe up. Hinge from your hip, keep your spine as neutral as you can until you feel a stretch on the outside part of your leg. Hold for 6-8 seconds. Switch legs.
Post-Cycling Stretch #3
Target muscle group: Quads
Move: Grab your foot or the top of your ankle, knee pointed to the floor. Chest stays lifted. Extend your arm for balance or keep it at your hip. Add pressure to your glutes so you can feel the tension in the front of your leg. Hold for 6-8 seconds. Switch legs.
Post-Cycling Stretch #4
Target muscle group: Hips
Move: Cross your ankle over the lower part of your thigh, flex your foot to keep your knee safe. Chest up, and sit your butt back. You should feel this on the outside of your hip. Hold for 6-8 seconds. Switch legs.
We hope this post-cycling stretch relives any muscle soreness and leaves you feeling even better after your workout. Let us know what you think of the stretch in the comments!
For more post-cycling stretches, visit Wellbeats here.