Stretches for Cyclists: 7 Exercises for Posture & Flexibility

Make the most of your time on two wheels with these 7 important stretches for cyclists that everyone should know!

Riding a bike is a great workout for building strength and developing good cardio health. While there are many benefits to cycling, too much of a good thing can result in poor flexibility and posture. It’s important to take time after each ride to stretch so your body can recover. Check out our favorite stretches for cyclists you can do with the FeetUp Trainer!

Shoulder Blade Release

Laying down on a rolled up towel or yoga mat, let your shoulder blades soften and release towards the ground. After a few breaths, slowly move your arms around like you’re making a snow angel. Give yourself a hug, breathe deeply, and allow the muscles around the spine and shoulders relax after a long ride.

Shoulder Circles

Grab a yoga strap or broomstick in both hands. Make large circles forward and back as you carve out space in your shoulder socket / rotator cuff. Tighter shoulders, wider hands. Go slow and pause when you find a spot that deserves more attention.

Overhead Triceps Stretch

Reach one arm out to a T with palm facing forward, raise it up towards the sky and bend elbow to bring hand behind head neck. Reach opposite arm out with palm back / thumb down, bend elbow to place back of hand to sacrum / lower back. Bonus points if you can figure out how to wave a strap between the hands, and even more points if you can comfortably grab that strap to create traction for a lovely tricep stretch on each side.

Seated Pigeon

Sitting tall on your FeetUp Trainer, place one ankle on opposite knee. Keeping the lifted ankle flexed and knees even, slowly fold forward with a long spine. Don’t force anything! Breath deeply as your hip flexors, knees, and ankles release.

Hamstring & Calf Stretch

Use the extra height of your FeetUp Trainer to maintain a long spine without dropping the chin. Step one foot towards the outside of the frame, keep arms extended, and try not to lock out the knees as you square the back leg’s hip forward. Think about keeping the line between your hips squared off with the front line of the cushion.

Supported Downward Facing Dog

Downward facing dog is a yogi’s best friend! After finding a comfortable shoulder position, explore various arm variations and hand placements that feel good after a long ride!

Upper Arms & Back Release

This pose is essential a modified child’s pose where you can use the leverage of the FeetUp Trainer to release tension in your upper arms and back! Feel free to play with different positions on the Trainer to find what works for you.

These are just some of the best stretches for cyclists that one can enjoy with their FeetUp Trainer.

Share some of your favorite in the comments below or connect with others in our global community!

4 thoughts on “Stretches for Cyclists: 7 Exercises for Posture & Flexibility

  1. DeAnna Murray says:

    I am a Pilates, yoga and Gyrotonic teacher And I just want to say that was a great job done! All were good posture exercises and basically everyone should do all of those, thanks!

  2. Eliana Moreira Frittrang says:

    I also agree, great, simple and effective exercises with the FeetUp. And the best: I have fun with 🤸🏾‍♀️🚲😎👏🏾👏🏾👏🏾

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