Always take care when doing an unfamiliar exercise and do easy versions before taking on more challenging ones. If you have any injuries or weaknesses, always consult your health professional before taking on these stretches. Stretches should never hurt!

1. Calf Stretch

The calf muscles (Gastrocnemius & Soleus) are key muscles for cyclists because they help point the toes and create a stable base for your pedaling stroke. If not properly stretched this area can become prone to injuries such as tendinitis and even compartment syndrome.

Stand about an arm’s-length from the wall, leaning forward to place both hands on the wall. Start by extending your right foot behind you with heel on the ground and one foot closer to the wall. Lean into wall with your hips until you feel a stretch in the calf of the extended leg.

Hold for 30 seconds and change sides. Repeat.

2. Quad Stretch

The Quadriceps group of muscle at the front of the leg are usually highly developed in cyclists. They create a lot of power but it is important to keep a balance between the power of the Quads on the front and the Hamstrings in the back. Stretching is very important because tight quads can cause postural problems. Stretching can also help by hastening recovery time by reducing lactic acid build up.

Standing on one leg, bend your right knee and bring your heel toward your buttock. Reach for your ankle with your hand, stand up straight and feel the stretch along the front of your thigh: push down with your knee, maximising the stretch.

Hold for 30 seconds and change legs. Repeat.

3. Psoas Stretch

Cyclists are notorious for having tight Psoas (Hip Flexors). Tight Psoas cause decreased functional stability on the bike and can cause side to side rocking in power situations. Eventually this will lead to lower back pain and can cause other issues. Further, tight Psoas will adversely affect your on bike efficiency.

Start in a forward lunge position, placing your hands on your knees. Press down with your hands and extend the hips forward until you feel a stretch from the front of your hip, groin and thigh.

Hold the stretch for 40 seconds. Repeat on the other leg.

4. Backbends

Spending a lot of time hunched over handlebars shortens the muscles in the front of your chest and over stretches muscles in your back and shoulders. Backbends stretch the muscles in the front of your chest area and strengthen those in your back as well as increasing flexibility in your spine and improving overall posture.

To do a standing stretch effectively, stand upright with feet hip width apart. Support your weight by placing your hands in your lower back with fingers pointing down. Press the hips forward and on an in breath, stretch your whole back upwards. On the out breath, gently arch your back. Focus on having an even curve through your back so as not to stress any particular part of it. While keeping your legs and buttocks strong and engaged, lift your heart towards the sky and keep your tail bone tucked under. Pull your elbows together gently so that they do not splay outwards and pull your shoulder blades down your back while in the bend. Hold for a few breaths. Do not push further than your limits, this is a gentle stretch. To release, keep your legs and buttocks engaged, inhale as you come up without twisting.