Stretches for Cyclists

There has been much written on stretching techniques specific to cyclists, but they’re all junk because science isn’t taken into consideration. In fact, according to science, whiskey provides the same benefits as yoga, and hence #whiskeyismyyoga.

So why even bother stretching you ask? Well, because the Yogogirls are just too damn charming to go for the bottle this evening, and they asked if they could demonstrate some good stretches for us bike-minded folk. Please enjoy.
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The Fold Over (Hammys)
Not much instruction needed for this one. Just refer to the picture (and come back tomorrow for the remaining stretches).

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For this stretch, it is important to focus on proper saddle alignment.

Cow Pose (Or Dog, you decide)
This is a favorite of Debby’s. It increases flexibility in her back, and strengthens her knee caps. Once you’ve positioned yourself on your hands and knees, you simply breathe in while lifting your chest and head in unison with your derriere, pushing your belly toward the floor. As you exhale, return to a flat back. There. Try this one from the back row in a yoga class. You’ll thank us later.

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Thank you.

Up Dog
You’ve heard of doggie, and down dog, well this stretch is its sister stretcher. When you need a good back stretch, do it up dog style. Lay flat on the floor on your stomach, place your hands by your low ribs and push up like you’re going to do a push up but leave your crotch hovering over the floor. Make sure your thighs are off the ground and your hands are firmly planted and that you’re looking straight ahead. Again, this is a good, back of the class stretch.

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Woof.

The Kitty Cat
The kitty is a predecessor to the cow pose. It is called a cat pose because of the arching of your back. Pull your naval toward your spine and look at your crotch in this one. And utter a little tiny cat sound of your choice.

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Meow.

The Crawl
This booty beauty stretch will help work out your kinks. Start this on all fours, and lower your front half to the mat keeping your booty in the air. Reaching out long in front of you, you may wish to claw at the floor as Michelle is demonstrating. Who knows, this may strengthen your grip?
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Grip it, then sip it.

The Quad Kicker
This stretch is not only good for your quads, it strengthens your back while on your knees, which is a win-win. Begin this quad stretch, by getting on all fours. Now, look behind you, and as you attempt to kick, reach back and reach for your foot. Hi-ya! Now, switch sides.

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Yes ma’am.

The Adductor Stretcher
This is good for those muscles you need to clinch your legs together…to stay on the bike of course. With one foot on the floor, bend down and reach the opposite leg out to the side. Now reach around, and grab your other hand behind your back. (You will have to have someone else feed you your beer in this pose.) Ah, this should feel incredible. Don’t forget to switch sides.

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The Beggar
This stretch can assist you when asking for new, expensive bike parts, and/or jewelry.  Again, start on your knees. Reach both hands behind you and clasp them together tightly. This next part is key, fold at your waist and kiss the ground.

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You can follow Yogogirls for a daily dose of awesome: http://instagram.com/yogogirls

Happy stretching!

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About Cupcake

I don’t have a beer gut, I’ve developed a liquid grain storage facility.

14 thoughts on “Stretches for Cyclists

  1. Pingback: Stretches for Cyclists | PEDAL CANTON

  2. Pingback: Stretches for Cyclists | Posts

  3. Okay, I can totally dig the adductor stretcher, because for me, I get 60-70 miles down the road, maybe four hours in the saddle, and my adductors start to complain.

    But a close examination of the accompanying photograph, and measuring saddle height to bottom bracket, plus the crank arm length, versus the lady’s leg length with a 15-degree bend at the knee, suggests that her saddle is 5-10mm too low.

    AM I THE ONLY ONE PAYING ATTENTION?

    PS— tell those ladies they are adorable and I want to go drinking with them.

  4. Not trying to be a stickler, but I must ask what are the similar benefits of whiskey and yoga? Did I miss an important d.c. science post?

    Also, here in the deep, dirty south we don’t have too much yoga yet, but we do have plenty of bibles. Hence, bourbon is my bible.

    Lastly, this post is full of winning.

  5. …”down, dog”…yep, that’s what I had to say to myself when I scoped those lovelies…

  6. Pingback: Chainlinks: Best of the Bike Web, October 9, 2014 - Trail & Tarmac