15-Minute Follow-Along Stretching Routine for Cyclists: Unlock Flexibility!
Boost Flexibility with a 15-Minute Stretching Routine for Cyclists
Cyclists often face tight muscles, which can hinder performance. A 15-minute stretching routine for cyclists helps enhance flexibility, reduce muscle soreness, and prevent injuries. By incorporating this quick and effective routine into your schedule, you can significantly improve your ride and recovery.
Start by warming up your body with a light jog or brisk walk for a few minutes. This increases blood flow and prepares your muscles for stretching. Then, transition into the routine.
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Standing Forward Bend: Stand tall, inhale, and as you exhale, fold forward. Let your head and arms hang heavy. Hold for 30 seconds and breathe deeply.
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Cat-Cow Stretch: Get on your hands and knees. Inhale as you arch your back (Cow), then exhale as you round your spine (Cat). Repeat for 1 minute.
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Pigeon Pose: From a plank position, bring your right knee forward towards your right wrist. Stretch your left leg back and hold for 30 seconds on each side.
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Seated Hamstring Stretch: Sit with your legs extended. Inhale, reach up, and as you exhale, lean forward to stretch your hamstrings. Hold for 30 seconds.
- Child’s Pose: Kneel and sit back on your heels, then stretch your arms forward on the ground. Hold for 1 minute.
Incorporate this 15-minute stretching routine for cyclists into your training plan. Your body will thank you with improved flexibility and performance!
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