But riding a bike for long periods of time can also lead to negative symptoms, notably imbalances in flexibility. To minimize these imbalances and help promote recovery after riding, try this post-workout stretching routine.
Hamstring
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Position yourself on the ground. Use a yoga strap or piece of rope to give you greater control over the intensity of the stretch and maintain proper alignment of your spine. Hold for 30 to 45 seconds.
Inner Hip
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Lie on your back. Like the hamstring stretch, use a yoga strap for greater control. Use the weight of your leg and gentle pressure with the strap to stretch your inner hip. Hold for 30 to 45 seconds.
Outer Hip
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Lie on your back. Use the weight of your leg and gentle pressure with the strap to stretch your outer hip. Hold for 30 to 45 seconds.
Quadriceps
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Lie on your side and grab hold of your ankle. If you can't grab your ankle comfortably, use a strap or a towel, but don't be too aggressive. Bringing your upper leg back slightly can stretch your hip flexor as well. Hold for 30 to 45 seconds.
Hip Flexor
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With one knee on the floor, gently shift your weight forward until you feel a stretch in your hip flexor. Use a mat or a folded towel if the floor is not padded. Hold for 30-45 seconds.
Shoulder Part 1
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Stand about one foot in front of a wall. Lean back and make sure your hips, upper back and head are in contact with the wall. Reach up as high as you can and slide your arms down the wall.
Shoulder Part 2
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As you slide your arms down, make sure your elbows and hands (along with your hips, upper back and head) stay in contact with the wall. Go down as far as your flexibility will allow. Hold for 30-45 seconds.
Piriformis
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Lie on your back and cross one leg over the other. Reach through your legs and around to grasp hold of the back of your leg. You should feel this stretch in your outer hip. Hold for 30-45 seconds.
Cat/Camel Part 1
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This is not really a stretch—it's more of a mobility exercise. However, it's a great movement to do after riding. Position yourself on all fours.
Cat/Camel Part 2
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Gently alternate between arching and rounding your back. Hold each of the end positions for about 5 seconds. Repeat 4 or 5 times.
Calf
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Use a step or a curb. Keep your knees unlocked and let gravity assist with the stretch. Hold for 30-45 seconds.
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