cycling doesnt understand stretching muscles get worse the more you ride

When cycling, the tendons are in a tense state, which can cause pain over time. Therefore, post-cycling relaxation and stretching are very important. Good stretching habits not only help you shape perfect muscles but also prevent many injuries caused by muscle stiffness and post-exercise soreness. Here are some commonly used stretching exercises. After doing them, you will realize their importance.

1. Crane Pose (Quadriceps)

1. Lean against your bike or a wall to stabilize your body, and use your left hand to grab your right foot from behind.

2. Gently pull your hand away from your buttocks for a static stretch.

3. Keep your hand in position and stand straight—do not bend at the waist.

4. To contract the muscle, push your hand away with your foot, starting gently.

5. Repeat the above steps with the other leg.

2. Triangle Pose (Hamstrings)

1. Bend forward with your hands on your bike or a wall.

2. Extend one leg forward, with the front foot 18 inches away from the bike.

3. Place the other foot directly behind. The farther back the rear foot, the greater the stretch intensity.

4. Shift your body weight to the front foot and press your upper body down. You should feel a stretch in the hamstring of the front leg.

5. To contract the muscle, pull the front leg back.

6. Repeat the above steps with the other leg.

3. Forward Bend Pose (Latissimus Dorsi, Trapezius, Pectoralis Major, Triceps)

1. Hold onto your bike or a railing for balance and shift your body weight to your arms.

2. Let your head hang between your extended arms to stretch the latissimus dorsi.

3. To contract the muscle, lower your hands.

4. Wall Push Pose (Calves)

1. Step back with one leg straight, with the front leg bearing the weight, and lean against the wall.

2. Keep the heel of the back foot on the ground, with toes pointing forward.

3. The farther forward your hips, the greater the stretch intensity in the calf.

4. To contract the calf, push against the wall as if trying to push it away with your foot.

5. Repeat the above steps with the other leg.

5. Squat Pose (Lower Back, Calves, Quadriceps, Gluteus Maximus)

1. Use your bike for balance, squat down, and keep your heels on the ground.

2. Lower your hips as close to your heels as possible. Hold this position for 30 seconds (there is no contraction movement in this pose).

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