4 Things to Bring with You on Your Next Indoor Ride

Why You Should Stretch After a Cycling Workout

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.

00:00 [Music] 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 toda... ▼

00:00 [Music]

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

02:35 [Music]

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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.

 

*Source: https://www.bidvine.com/blog/stretch-after-workout-pro-post/

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