Stretches for Cyclists

Step 1.

Specific Stretches for cyclists
In Standing holding the leg to be stretched just above the ankle pull the leg up behind keeping the torso upright and pushing your hip and chest forward until you feel a stretch down the front of the thigh. X5 20 second holds

Step 2.

Facing a wall place your hands on the wall level with your shoulders. Step back with the leg you wish to stretch and push your knee straight while keeping your heel on the floor. X5 20 second holds

Step 3.

Lying on the floor pull your knee up to your chest with your knee bent. Then try to straighten the knee without letting the hip position alter. Keep the other leg flat on the floor. X5 20 second holds

Step 4.

Lying on your back with your knee at 90 degrees pulled towards your chest/ opposite shoulder gently rotate your lower limb/ankle up towards your chest. X5 20 second holds

Step 5.

Lying on the floor, raise one leg over the other, and place knee on the ground. Using the opposite hand to knee, gently press the knee towards the floor, keeping the opposite arm and shoulder against the ground. X5 20 second holds

Step 6.

Place your hand over the top of our head and pull the head and neck down to the left feeling a stretch in the right upper shoulder and neck muscles. Repeat on right side. X5 10 second holds