You've got the bike, you've got the time, your ready to go right?
Wrong! If you forget to stretch, you are going to be sorry! Stretching
will make you less likely to sustain an injury and it will also
help loosen your muscles for the work ahead so you won't be sore
after your ride. The following 8 tips to stretching before and
after bike riding will keep your body much happier!
BEFORE YOUR BIKE RIDE
1. Stretch 1
Stand beside your bike and hold onto the handlebars with your
left hand. Put your right foot up on top of the seat and point
your toes upwards. Place your right hand on the seat to balance
you, then lean slowly towards your foot. Hold the stretch for
10 seconds. Then switch sides and repeat.
2. Stretch 2
Stand beside your bike. With both hands grab the top side of
the tube. Stretch your arms out and bend at the waist while
keeping your back nice and straight. Bend as far as you can
comfortably then hold for 10 seconds. Repeat once.
3. Stretch 3
Straddle the bike, hold your right arm at the bottom of the
elbow with your left hand, then gently push your right arm out
from the side of the body. Switch arms and repeat
4. Stretch 4
Shrug your shoulders then roll them back and hold the stretch
for 10 seconds. Relax, then stretch your neck to the right,
hold for 5 seconds, return to center, then stretch your neck
left and hold for 5 seconds, then return to center. Now touch
your chin to your sternum, hold 5 seconds.
That's it, you're ready to ride off into the sunset! But read
on to find out what stretches you need to do after your bike
ride.
AFTER THE BIKE RIDE
Stretch 1
Sit down with both feet touching, then pull them towards your
crotch. Now gently try to lower your knees. Do not force, stop
when it becomes uncomfortable.
Stretch 2
Spread your legs, bend over and reach towards your right foot,
if you can touch it, great, if not go as far as you can without
overextending. Hold for 10 seconds. Repeat but reach towards
your left foot, then hold for 10 seconds.
Stretch 3
Put both legs together in front of you then bend your right
leg at the knee and slide your right foot back towards your
side while keeping your leg on the ground. Stop when you can
feel the stretch in the thigh. Repeat with other leg.
Stretch 4
Lie on your back and grab your legs at the back of knees. Gently
pull your legs towards your chest, then slowly straighten your
legs as far as you can. Make sure your back stays flat on the
ground throughout the exercise.
That's it, now you're ready to call it a day. Hopefully you've
had a great bike ride and enjoyed some wonderful sights and sounds.
Following these 8 stretches will have you ready to ride again
tomorrow!
