What it stretches: quadriceps, hip flexors, adductors, latissimus dorsi, posterior deltoids
Why to do it: Better backs for bent bikers! Part of the reason most cyclists suffer low-back pain is because they develop tight hip flexors and inner thighs — the muscles that naturally tighten when you’re seated or crouched for an extended period of time. As cyclists hunch over their handlebars, vigorously pumping their legs, their inner thigh muscles get stronger, but also tighter. This stretch helps release the tension in both the front of the hip and the inner thigh.
How to do it: Kneel on your right knee. Place your left leg in front, keeping the knee at a 90-degree bend, and gently push your hips forward until you feel a gentle stretch at the front of the right hip.
Keep your posture tall, keeping your hips driven forward in a gentle stretch.
Draw the left hand up above your head. Bring your left hand tilting to the right with your raised arm as your hip tilts to the left. This should give a deep stretch in the right groin while maintaining a stretch in the right hip flexors.
If you do not feel a groin stretch, place your knees slightly wider apart and attempt the stretch again.
Once you feel the stretch, gently shift your hips left to right while counterbalancing with the left hand above your head. Tilt to the right with your raised arm as your hip tilts to the left. Hold the stretch for 20 seconds. Repeat with the opposite leg and arm.
Complete three sets.
Exercises demonstrated by Kat Arnold, directed by Jamie Atlas, lead trainer for Bonza Bodies, .
