After a long ride, your muscles are sore and tired. You may not feel like doing any exercises, but your muscles are tight and need to be stretched to avoid pain and injuries. If you can get a good massage after your ride, you may be able to avoid stretching. If you don’t have access to this luxury, 10 to 15 minutes of post-ride stretches will keep you limber. Check out the SixThreeZero reviews to find the best bikes for your needs.
Hamstrings – Your Thigh Muscles
Find something stable, such as a chair or low table. Stand in front of it with your feet hip-width apart. Raise one leg and place it on top of the chair. Your leg should be fully extended with your toes pointed up. Slowly lean forward while pushing downwards. You should feel your hamstrings stretch. Hold this 30 seconds. Return to the starting position. Repeat with the opposite leg.
Quads- The Front Thigh Muscles
Whether you’re riding a womens hybrid bike or mountain bike, you need to stretch your quads, which are the muscles that keep your kneecap stable. Stand with your feet about hip-width apart. Raise one foot behind you and grab your foot with the hand on the same side. Pull your heel toward your back while pushing your thigh forward. Hold this position for about 30 seconds. If you’re afraid of losing your balance, support yourself by leaning against a wall. Repeat with the other leg.
The Glutes – AKA the Buttocks
Your glutes are the muscles in the pelvic region. These muscles work hard when you’re on your bike. To stretch your glutes, stand up with your feet about shoulder-width apart. Take a big step forward with your right leg. Your left knee will be resting on the floor. Use your hands to steady yourself, as if you were in the starting blocks of a race. As you breathe in, push your torso down so you feel the stretch in your buttocks and in your hips. Hold this position for about 30 seconds. Breathe evenly through the stretch. Stand up to the starting position and repeat with your other leg.
Iliotibial Band
The iliotibial band is connective tissue that extends between the hip and knee. The ITB stabilizes the knee during running and pedaling, so it takes a beating on your bike. Use a foam roller on the ITB, the outside of your thigh, to restore the muscle. The foam roller can be used on other parts of your body, such as your neck and lower back, so if you are experiencing muscle soreness, it can be a good investment.
The Latissimus Dorsi – The Lats
The muscle in your back that connects your upper arm to your spine and hips is often referred to as the lats. You may feel tension in the lats because of the way your hold your handlebars. Use a trigger-point ball against a wall to roll out the tension and make the lats less restricted. Stretching these muscles can help reduce pain in your hips and lower back.
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