In preparing for and recovering from bike rides, it is easy to neglect stretching. However, flexibility exercises can be very important to an effective cycling regimen. In addition to keeping your muscles loose and healthy, stretching can improve your cycling performance.. A pre-ride stretching routine can energize you, reduce your stress and decrease your injury risk. We at Utah Bicycle Lawyers are always looking to improve our cycling habits. This post identifies and explains some of the best cycling stretches.
Best Cycling Stretches by Muscle
Stretching is a broad concept, and there are many ways to do it effectively. These are just some of the best cycling stretches that can help you both prepare and recover.
Figuring out an effective way to stretch your calves can be tricky. One easy and quick method is to use a step or ledge. Place the balls of your feet on the step and slowly let your heels drop until you feel the pull. Do this for about 30 seconds.
There is a reason many of us have been using the “touch your toes” stretch since we were kids. It is effective if done the right way. Bend at the waist and try to touch your toes without bending your knees. When you feel a good pull, hold your position briefly, relax, and repeat a few times.
This is another simple stretch. Stretch one arm across your chest and use the other to pull it towards you. Hold for about 15-20 seconds.
Your quads are some of the most important muscles in cycling, so make sure to stretch them well. While standing, grab your right ankle with your right hand and pull it towards your buttocks, until you feel a pull in your quad. Hold for 15-30 seconds and repeat a few times. Pull slowly and in smooth motions.
- Neck and Shoulders
These stretches can help prevent stubborn neck stiffness. Simply “roll” your head and neck slowly in wide circles, so that you feel your neck muscles stretching. Hold a “shrug” for a few seconds before relaxing to warm up your shoulders.
- Back and Abdomen
While seated on the ground, rotate your upper body to one side and hold. Then, switch sides. This will help stretch out and warm up your back and core muscles.
Your Utah Bicycle Accident Lawyers
Physical preparation is key to an effective cycling regimen. But even if you consistently use the best cycling stretches to warm up, you can still find yourself in an accident. Cycling accidents often cause serious injuries that result in long recoveries and expensive medical costs. If you are injured due to someone else’s negligence, you may be eligible for compensation in an accident case. At Utah Bicycle Lawyers, we are dedicated to helping injured cyclists win their accident cases. If you are interested in a free case case consultation, please contact us today!
We also offer free copies of our book, The Utah Bicycle Accident Handbook. This book explains bike accident law in simple terms, and can help you understand your rights. Order your absolutely free copy today by clicking on the title above!
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