In this guide, we present the best stretches for cyclists for all the most common cycling-related aches and pains. They are organized into lists based on body parts and specific pains and injuries.
Cycling is a wonderful sport, but the repetitive motions and hours on a narrow saddle can take a toll on your body. Whether you’re dealing with tight hips, lower back pain, or knee issues, incorporating stretching into your routine can help keep you comfortable in the saddle and prevent injuries. And if you already have pain or an injury, stretching is one of the best ways to treat it. In this guide, we’ll cover the best stretches for common cycling-related aches and pains.
I compiled this post for you, my readers, but it is also for my own use. I rotate through such an assortment of pains and injuries that it is hard for me to keep track of which stretch is for which pain or injury. And I know that I am not alone in this. Cycling is addictive, and even the healthiest addictions come at some kind of cost. For many of us, the cost is frequent pain or injuries. So I thought it would be useful both for you and for me to have all of these stretches for cyclists neatly listed in just one organized post.
Bookmark this post to refer back to every time that too much time in the saddle comes with a painful price!
With all of these stretches, be gentle with yourself. Go slowly, and stop immediately if you feknel pain. Never bounce. Rather, relax into the stretch. Breath slowly, feel the stretch, and then see if you can go a little deeper into the stretch – slowly! Most of them should be held for 20 to 30 seconds.
1: Cyclist’s Knee (Patellar Tendinitis)
Quadriceps Stretch
Tight quads can cause knee pain in cyclists, so it is vital to stretch your quadriceps. Also, see our post on Preventing Knee Pain to find out more about what causes cycling knee pain, and how to prevent it.
How to do it:
- Stand on one leg and pull the opposite foot toward your glutes to stretch the front of your thigh.
Quadriceps stretch. Our thanks to our model, Emily GoodwillHamstrings Stretch (Seated or Standing)
Tight hamstrings can also cause knee pain in cyclists, so it is vital to stretch your hamstrings.
How to do it:
- Sit with one leg extended and the other bent.
- Reach toward your toes, keeping your back straight.
- Can also be done while standing up. Keep both legs straight, while keeping your knees soft.
- Alternatively, stand up and put your foot on a chair, keeping your leg straight. Press gently down on your leg and you will feel a stretch in your hamstrings.
Hamstring Stretch (Seated or Standing). Our thanks to our model, fitness coach Wendy Orsten.Calf Stretch
Tight calves can contribute to poor pedaling mechanics.
How to do it:
How to do it:
- Stand facing a wall.
- Place one foot forward.
- Press into the wall to stretch the back leg.
Calf stretch. Tight calves can contribute to poor pedaling mechanicsHip Flexor Stretch (Lunge Stretch – hip flexors, glutes, quadriceps, and inner thighs
Cycling tightens hip flexors, which can then pull on the knee. For a detailed post that includes ways to stretch and strengthen your hip flexors, see Exercises and Stretches for Piriformis Syndrome in Cyclists.
Hip Flexor Stretch. The Hip Flexor Stretch (Lunge Stretch) stretches your hip flexors, glutes, quadriceps, and inner thighs. It can also help improve your flexibility. I find it easier to do this one in a hot tubHow to do it:
- Step one foot forward into a lunge position.
- Keep your back leg extended and your hips square.
- Push your hips forward gently to stretch the hip flexors.
- Hold for 30 seconds per side.
Related Post: Four Steps to Prevent and Recover from Cyclist’s Knee (Patellar Tendinitis)
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2. Stretches for Cyclists with Piriformis Syndrome
Piriformis Stretch (Seated or Supine Figure 4 Stretch) – glutes, hips, and piriformis muscle
The Piriformis Stretch (Seated or Supine Figure 4 Stretch) targets your glutes, hips, and piriformis muscleHow to do it:
- Sit on a chair or lie on your back.
- Cross one leg over the opposite knee, forming a figure 4.
- If seated, gently lean forward; if lying down, pull your bottom leg toward your chest.
- Hold for 30 seconds, repeat 3 times per side.
Hip Flexor Stretch (Lunge Stretch) – hip flexors, glutes, quadriceps, and inner thighs
The Hip Flexor Stretch will stretch your hip flexors, glutes, quadriceps, and inner thighsHow to do it:
- Kneel on one knee with the other foot forward in a lunge position.
- Push your hips forward while keeping your torso upright.
- Hold for 30 seconds, repeat 3 times per side.
Glute Stretch (Knee-to-Chest Stretch) – glutes, hip flexors, lower back, and hamstrings
The Glute Stretch (Knee-to-Chest Stretch) will stretch your glutes, hip flexors, lower back, and hamstringsHow to do it:
- Lie on your back and pull one knee to your chest while keeping the other leg extended.
- Hold for 30 seconds, repeat 3 times per side.
Variation that gives the hips an additional stretch:
- Lie on your back and pull your knee towards the opposite shoulder, while keeping the other leg extended.
- Hold for 30 seconds, repeat 3 times per side.
Hamstrings Stretch (Seated or Standing)
Another way to stretch your hamstrings is to stand up and put your foot on a chair or low table, then press gently down on the legHow to do it:
- Sit with one leg extended and the other bent.
- Reach toward your toes, keeping your back straight.
- If you do this one standing, keep both legs straight, while keeping your knees soft.
- Alternatively, stand up and put your foot on a chair or low table, keeping your leg straight. Press gently down on your leg and you will feel a stretch in your hamstrings.
- Hold for 30 seconds, repeat 3 times per side.
Leg, Hip and Glute Stretch
Leg, Hip and Glute Stretch. As you reach down towards your foot, you should feel a stretch in most of the muscles of the lower body. In particular, you should feel a stretch in your outer thighHow to do it:
- Cross one foot over the other.
- Slowly reach down towards your front foot, going as far as you comfortably can.
- Hold for 30 seconds, repeat 3 times per side.
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Related Piriformis Posts:
Related Post: Piriformis Syndrome in Cyclists – How to Prevent and Cure It
Related Post: Returning to Cycling and Swimming after Severe Piriformis Syndrome: A Step-by-Step Plan
Related Post: A Step-by-step Guide to Returning to Cycling After Severe Piriformis Syndrome
Related Post: Exercises and Stretches for Piriformis Syndrome in Cyclists
3. Stretches for Cyclists with Middle Back Pain
Daily Stretches for Cyclists to Prevent Middle Back Pain
Hold each stretch for 20 to 30 seconds, repeat 2 to 3 times per side if needed.
Cat-Cow Stretch (Marjaryasana Bitilasana in Yoga) (10 reps)
The cat-cow stretchHow to do it:
On hands and knees, arch your back (cow), then round it (cat). Great for keeping the spine mobile. Take it slow and easy, making sure you gently carry the stretch as far as possible in each direction.
Child’s Pose (Balasana in Yoga)
Child’s Pose can be very relaxingHow to do it:
Sit back on your heels, reach arms forward, and stretch through the mid-back. Only go as far as you can. This is a movement in which I am always reminded of how limited my own flexibility is.
Thoracic Extension
Thoracic extension while seated in a chairHow to do it:
- Sit in a chair, and lace your hands behind your head.
- Lean back slightly over the top of the chair.
- Feel the stretch and hold for up to 30 seconds.
This one basically reverses your normal cycling posture. You can do it any time of the day. If you’re at a desk all day, try setting a timer to remind you to do them several times a day. This one in particular just feels so good. You can do 10 reps, or you can just sit, enjoying how good the stretch feels.
Seated Torso Twist
Seated Torso TwistHow to do it:
- Sitting on chair, cross one leg over the other.
- Gently twist toward the bent knee.
This is a great post-ride stretch.
Doorway Chest Opener Stretch
The doorway chest opener stretch is a good counter-balance to the many hours we spend bent forward over our handlebarsHow to do it:
- Stand in a doorway, hands on the frame.
- Then lean gently forward to open your chest.
It’s a good idea to get into the habit of doing this most times you go through a doorway, as it counteracts the many hours we spend leaning forward over our handlebars.
Post-Ride Stretches for Mid-Back Relief
After a ride, focus on these targeted stretches to release tension from prolonged cycling posture.
Thread the Needle Stretch (in Yoga, Parsva Balasana Pose)
The Thread the Needle StretchHow to do it:
- Start on hands and knees.
- Reach your left arm under your right arm, allowing your left shoulder and the left side of your head to rest on the floor.
- Relax and stretch in this position.
- Repeat on the other side.
This one keeps your upper back flexible and pain-free.
Variation
If this is difficult for you, you can also do it standing up, leaning forward to support yourself with your left hand on the back of a chair. With your right hand, reach towards your left shoulder, allowing your right shoulder to drop down as low as is comfortable.
Standing Lat Stretch
Standing Lat StretchHow to do it:
- Reach both arms overhead.
- Grab your right wrist with your left hand.
- Gently pull while leaning to the left.
- Repeat on the other side, of course.
This one stretches the upper back and sides.
Seated Forward Fold
Seated Forward FoldHow to do it:
- Sit on a mat with legs straight, back flat.
- Hinge from the hips to reach forward.
- Focus on lengthening your spine instead of rounding your back.
Foam Rolling (Thoracic Spine and Lats)
How to do it:
- Lie on a foam roller placed perpendicular to your spine at mid-back level.
- Support your head with your hands and gently roll up and down.
- For the lats, lie on your side with the roller under your armpit and roll slowly along your ribs.
Doorway Chest Opener Stretch
This one is good for pre-ride, and also good for after a ride.
Doorway Chest Opener StretchHow to do it:
- Stand in a doorway, hands on the frame.
- Then lean gently forward to open your chest.
Related Post: Middle Back Pain in Cyclists: Stretches and Exercises for Pain Relief
4. Stretches for Cyclists with Lower Back Pain
Cat-Cow Stretch (Marjaryasana Bitilasana in Yoga)
The cat-cow stretchHow to do it:
- Start on your hands and knees.
- Inhale as you arch your back and lift your head (Cow Pose).
- Exhale as you round your back, tucking your chin to your chest (Cat Pose).
- Repeat for 10 slow breaths.
Child’s Pose (Balasana in Yoga)
Child’s Pose, modeled by MaggieHow to do it:
- Sit back on your heels, reaching your arms forward.
- Rest your forehead on the floor.
- Hold for 30 seconds to 1 minute.
5. Stretches for Cyclists with Tight Hips and Hip Flexors
Standing Hip Flexor Stretch (Lunge Stretch)
Standing Hip Flexor Stretch (Lunge Stretch)How to do it:
- Step one foot forward into a lunge position.
- Keep your back leg extended and your hips square.
- Push your hips forward gently to stretch the hip flexors.
- Hold for 30 seconds per side.
Seated Figure Four Stretch
Seated Figure 4 StretchHow to do it:
- Sit on the floor or on a chair with one ankle crossed over the opposite knee.
- Lean forward slightly and press gently on the crossed leg to deepen the stretch in the outer hip.
- Hold for 30 seconds per side.
Related Post: Video: 3 Hip Stretches to Cure Cycling Hip Pain
6. Stretches for Cyclists with Knee Pain – ITB (Iliotibial Band) and Quadriceps
Tight iliotibial bands and quadriceps can cause knee pain in cyclists, so it is important to incorporate stretches that target both of these areas.
Standing Quad Stretch
Standing quadriceps stretchHow to do it:
- Stand tall and pull one foot toward your glutes.
- Keep your knees together and engage your core.
Seated Iliotibial Band Stretch
Seated Iliotibial Band StretchHow to do it:
- Sit on a chair and cross one foot over the other leg’s knee.
- Firmly grasp the upper knee with your opposite hand.
- Gently pull the knee towards the shoulder on the opposite side of the body from the knee.
- As you do this, experiment carefully with pulling the knee in slightly different ways. Tune into your hip and see how various directions stretch different parts of the hip. Focus on the variations that feel best to you.
Standing Iliotibial Band Stretch
Standing Iliotibial (IT) Band StretchHow to do it:
- Stand with your affected leg crossed behind your other leg. For example, if the affected leg is your left leg, cross your left leg behind your other leg.
- Then lean towards the unaffected side (in this example, your right leg is in front, so you lean to the right) until you feel a stretch on the outer thigh of the affected leg (left leg).
- Hold onto a wall for support if needed.
Related Post: How to Prevent and Treat Iliotibial Band Syndrome (ITBS)
Related Post: 7 Ways to Prevent Cycling Knee Pain
Related Post: Video: 3 Exercises for Cycling Knee Pain
7. Neck and Shoulder Tension
Upper Trapezius Stretch
Upper Trapezius StretchHow to do it:
- Tilt your head to one side, bringing your ear toward your shoulder.
- Gently press with your hand for a deeper stretch.
- Hold for 20-30 seconds per side.
Shoulder Blade Stretch
Shoulder blade stretchHow to do it:
- Cross one arm across your chest and use the opposite arm to pull it in.
- Hold for 20-30 seconds per side.
8. Tight Hamstrings
Tight hamstrings are very common in cyclists. They cause a lot of problems, most notably knee pain. See our post on Preventing Knee Pain to find out more about what causes cycling knee pain, and how to prevent it.
Seated Forward Fold
Seated Forward FoldHow to do it:
- Sit with your legs extended straight.
- Hinge at your hips and reach toward your toes.
- Hold for 30 seconds.
Standing Hamstring Stretch
How to do it:
- Place one foot on a raised surface.
- Keep your leg straight and lean forward slightly.
- Hold for 30 seconds per side.
You can do a hamstring stretch almost anywhere, and it sometimes helps to do it mid-ride. Here, a triathlete pauses to stretch his hamstrings. Photo from Fabio Mascarenhas on Flickr9. Foot and Ankle Pain – Prevent it with Stretches for Cyclists
Calf Stretch
How to do it:
- Stand facing a wall.
- Place one foot forward.
- Press into the wall to stretch the back leg.
Calf stretch. Tight calves can contribute to poor pedaling mechanicsPlantar Fascia Stretch
Plantar Fascia StretchHow to do it:
- Sit with one foot crossed over your opposite knee.
- Pull your toes back gently.
- Hold for 20-30 seconds per foot.
It’s a great idea to pause to stretch mid-ride, as Maggie is doing here. It’s also a great time to smell the roses (or the trees)10. Pain in Sides (Oblique Muscles and Quadratus Lumborum Muscles)
This pain results from keeping your core stable, and can occur after you cycle for a long time on an indoor bike. The pain may be caused by over-working the quadratus lumborum muscles, or the internal and external obliques, or all of these muscles. The stretches below will help with all of these muscles. Choose the ones that feel the best to you.
Standing or Seated Lat Stretch
Standing Lat StretchHow to do it:
- Reach both arms overhead.
- Grab your right wrist with your left hand.
- Gently pull while leaning to the left.
- Repeat on the other side, of course.
This one stretches the upper back and sides.
Seated or Standing Torso Twist
Seated Torso TwistHow to do it:
- Sit cross-legged or stand with feet shoulder-width apart.
- Place one hand on the opposite knee (or side of your hip) and twist your torso toward that side.
- Hold for 20 seconds, then switch sides.
Doorway Lat Stretch
Doorway Lat StretchHow to do it:
- Stand in a doorway with one arm extended overhead, resting your hand on the doorframe.
- Step forward slightly and lean your body away from your hand.
- Hold for 20-30 seconds per side.
Seated Side Stretch
How to do it:
- Sit cross-legged and extend one arm overhead, leaning to the opposite side.
- Hold for 20–30 seconds on each side to stretch the obliques and QL muscles.
Standing Side Stretch
How to do it:
- Stand with feet hip-width apart.
Raise one arm overhead and gently lean to the opposite side.
You should feel a stretch along the side of your lower back and flank.
- Keep your hips square to the front while holding the stretch.
Child’s Pose with Side Reach
How to do it:
- From kneeling, sit back into Child’s Pose.
- Walk your hands to the right, stretching your left side.
- Hold 30 seconds, then switch.
Lying Windshield Wipers
How to do it:
- Lie on your back, knees bent and together, arms out in a T.
- Slowly lower knees side to side to gently stretch the sides of your torso.
Pelvic Tilts
How to do it:
- Lie on your back with your knees bent.
- Flatten your lower back against the floor, and then release.
- Repeat several times.
- This can help reset tight hip and side muscles. It can also relieve minor back pains, in my experience.
Final Thoughts on Stretches for Cyclists
Stretching is a simple yet effective way to keep your body strong and flexible for cycling. Whether you’re an everyday commuter or a long-distance cyclist, incorporating these stretches into your routine can help reduce pain, prevent injuries, and improve overall performance.
Try adding these stretches before and after your rides, and let us know how they work for you!
Related Medical Posts for Cyclists
Related Post: Exercise Doesn’t Help with Fat Loss – A Myth that Needs to be Busted?
Related Post: How to Come Back from a Cycling Injury
Related Post: Four Steps to Prevent and Recover from Cyclist’s Knee (Patellar Tendinitis)
Related Post: How to Modify Your Bike to Cycle with Thumb Arthritis (CMC Arthritis) or De Quervain’s Tenosynovitis
Related Post: Can Cycling Cause Penis Numbness, Erectile Dysfunction, and Prostate Cancer?
Related Post: 3 Easy Tips for Preventing Plantar Fasciitis – and 5 Simple Exercises to Cure It
Related Post: How to Cure Cycling Knee Pain with a Miraculous, Cheap Cure
Related Post: 5 Doctor’s Tips to Start Cycling Again after Knee Replacement Surgery
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