Essential Stretches For Cyclists to Avoid Injury.

Before you start Cycling, it's important to do dynamic stretching, which involves moving your joints through their full range of motion.

It's always exciting to start getting into action and jumping on your bike. But like any workout, our body needs to warm up and joints must be loosen to ensure we we prevent serious injury which can.

Many believe stretches must be done only before we start cycling, but there are also essential stretches that need to be done once we're done our workout. These stretches after the workout, will prevent muscle soreness and cramping, preparing you or your next cycling session. 

Some examples of dynamic Stretches to do before you start Cycling:

Leg swings:

Stand facing a wall or pole and swing one leg forward and backward, then side to side. Repeat with the other leg.

After cycling, it's important to do static stretching, which involves holding stretches for 10-30 seconds to increase flexibility and reduce muscle soreness.

Here are some examples of static stretches to do after cycling:

Hamstring Stretch:

Sit on the ground with your legs straight in front of you. Reach forward and try to touch your toes.

Quad Stretch:

Stand with your feet hip-width apart and bend one knee to bring your heel toward your buttock. Hold onto your ankle with one hand and maintain your balance with the other.

Calf Stretch:

Stand facing a wall and place one foot behind the other. Lean forward, keeping your back leg straight, until you feel a stretch in your calf. Repeat with the other leg.

Lower Back Stretch:

Lie on your back with your knees bent and feet flat on the ground. Slowly bring your knees to your chest, hugging them with your hands.

Happy Cycling

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