Warm-Down Exercises for Cyclists

Written by
Matt Rabin & Robert Hicks
Start your recovery from cycling and regeneration of the muscles and joints by warming down the body appropriately and running through this handful of exercises when you get off the bike.
The Cat and Camel
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An effective exercise for loosening the spine and reducing tension in the lower back.

- Go on all fours, making sure the knees are directly under the hips and hands are directly under the shoulders. Hands and legs shoulder-width apart.
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The Cat and Camel (cont'd)
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- As you inhale, raise your chest to the ceiling, arching your back. Let your head drop and rock your pelvis backwards while keeping your arms and legs still.
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The Cat and Camel (cont'd)
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- As you exhale, lower your abdomen towards the floor, let your head slightly tilt backwards, and rock your pelvis forwards, while keeping your arms and legs still.

Reps- one minute.
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The Foundation Woodpecker
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This will deeply stretch the gluteal muscles, relieving tension. This exercise will also help stretch and lengthen the muscles of the posterior chain, which can tighten through cycling.

- Take a lunge step forwards, keeping the knee from travelling further forwards than the ankle. (The back heel may come off the floor).
- Square the body up so your hips are pointing forwards (as they will be slightly twisted from stepping forwards.
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The Foundation Woodpecker (cont'd)
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- Maintain a completely still lower body, lean forwards, hinging at the hips.
- Reach your hands forwards, as you gently push your hips backwards and the heel of the forward foot gently pushes into the floor.
- Hold this for 10 seconds before bringing your body back upright to the starting position.

Reps – repeat 3 times.
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The Low Lunge
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This exercise will deeply engage the glute muscles, which are imperative for cycling as well as help loosen and lengthen the psoas muscles and mobilise the shoulders.
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The Low Lunge (cont'd)
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- Slowly take a lunge step forwards, reach your arms straight above you and lower your body until the back knee almost touches the floor.
- Hold for 1 second.
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The Low Lunge (cont'd)
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- Squeeze the flute as you stand upwards, bringing your rear foot forwards and lower your arms to the starting postion. - Repeat on the opposite side. Reps – repeat 10 times.
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The Sitting Gluteal Stretch
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During cycling the gluteal muscles often become overworked and tight. This stretch will help relieve tightness and tension in these muscles as well as relieve lower back rotary stiffness.

- Bring the knee towards the chest and cross the foot to the other side of the outstretches leg.
- Draw the knee closer to the chest with the opposite hand at the same time as you rotate the body towards the leg being stretches, ensuring the back stays upright.
- Use the other hand to stabilize yourself or to pull the leg in closer for a deeper stretch.
- Hold this position for 20 seconds.
- Repeat on the other leg.

Reps – repeat twice.
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The Sphinx
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An antidote to extended time spent on the bike in the flexed position. Stretching the hip flexors will help reduce tension in these muscles, which often get overworked, becoming shortened and tight from cycling. Lengthening the neck and gently tucking in the chin engages the deep neck flexors, working on the muscles considered the 'core' ones that stabilize the neck.

- Begin flat on your stomach.
- Prop yourself up on to your elbows keeping your chin gently tucked in.
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The Sphinx (cont'd)
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- From this position gently push your tummy into the floor as you gently put pressure through your elbows arching your back slightly backwards further into extension.
- Hold this position for 10 seconds.

Reps – repeat 3 times.
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The Founder
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Engages the muscles of the posterior chain – calf muscles, hamstrings, glutes, lower back and shoulder blade stabilisers. By working them in a chain, the muscles will be working in groups as they do when you ride. This exercise will also stretch and lengthen the muscles as they're engaged allowing both better stability and increased comfort both on and off the bike.

- Standing with legs slightly wider than shoulder and knees unlocked (but not bent), rock back so the weight is on your heels.
- Keeping your chest high and lumbar spine straight, gently pull the buttocks backwards (hinging at the hip).
- Take your hands down by your sides, opening the chest wall, and direct them down and backwards behind your hips while engaging the muscles between your shoulder blades. Hold for 10 seconds.
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The Founder (cont'd)
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- Gently push your burn further backwards, feeling the tension in your hamstrings, glutes and lower back while slowly bringing your hands forwards above your head.
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The Founder (cont'd)
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- Gently press your hands together as you stretch your hands upwards and forwards away from your body while trying to move your burn further back – pushing your hands and bum as far apart from each other as you can. Hold for 10 seconds.
- Maintain your body position and move your hands back down behind you and repeat.

Reps- repeat 3 times
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