Implicit Cycling shares a space with On Point Massage Therapy and owner of the studio, Lauren has shared five of her favorite stretches for cyclists. Cycling is a strenuous exercise that engages the legs and can put pressure and stress on a rider’s shoulders and lower back if they aren’t keeping proper form. A solid stretching routine after every bike ride can help ward off aches and pains and prevent injuries. In honor of last weekend’s “Rosarito to Ensenada 50 Mile Challenge”, here is a list of the 5 best stretching exercises that she recommends to her cycling clients to stay healthy and improve performance.

Caution: Do not push pass your limits or bounce!  Gentle resistance while holding the stretch is sufficient to elongate the muscles.

Bent Arm Wall Stretch / The Best Chest Stretch for Undoing “Cyclist’s Hunch”

  1. In a split stance, put your right leg in front and your left leg in back while standing at the end of a wall or in a doorway.
  2. Bring the left arm up to shoulder height and position the palm and inside of the arm on the wall surface or doorway. Your arm should look like a goal post.
  3. Gently press the chest through the open space to feel the stretch for 15-30 seconds.
  4. Repeat on the other side.

Lying Spinal Twist: the best stretch to unwind your lower back pain and stiffness after a long ride

  1. Lie down on the floor.
  2. Bring your knees to your chest and extend your left leg along the floor.
  3. Place your right foot on the floor and push to lift and shift your hips slightly to the right.
  4. Use your left hand to draw your right knee gently towards the floor.
  5. Hold for 15-30 seconds before gently untwisting and returning to the starting position, then repeat on the other side.

Standing Quad Stretch: the best stretch to unlock your quads and hip flexors

  1. Stand on your left leg, one knee touching the other. You can hold a chair or the wall to keep you steady if needed.
  2. Grab your right foot, using your right hand, and pull it towards your glute.
  3. Hold for 15-30 seconds and then repeat on the left side.

Standing Forward Bend with Shoulder Opener: the best stretch for hamstrings, upper back, chest and neck all in one

  1. Place your feet shoulder width apart.
  2. With straight legs, bend forward from your hips and lower your stomach toward the ground. Relax the neck and shoulders.
  3. Reach behind your back, clasping your hands together high, then push the knuckles back behind you.
  4. With your hands still clasped, raise your arms straight up off of the low back, and directly over your head if possible.
  5. Hold for 15-30 seconds
  6. Slowly lower your arms onto your back and release your clasped hands.
  7. Squeeze your glutes and maintain a straight spine as you extend back up to standing position.

Figure 4 Stretch: the best stretch for hips and glutes

  1. Start lying on your back with knees bent, feet flat on the floor.
  2. Lift right leg and cross right ankle over the knee.
  3. Reach hands around left leg to meet under thigh. Draw the left thigh towards you while keeping torso pressed against floor.
  4. Use your right elbow to gently press right knee away from you as you draw thigh in closer.
  5. Hold for 15-30 seconds and then switch sides.

Located in Grantville, San Diego, On Point Massage Therapy specializes in customized rehabilitative massage for your individual needs. What is rehabilitative massage?  It is therapeutic massage for a specific reason, such as treating an injury, reducing chronic pain and managing migraines. On Point Massage Therapy is for all types of people and their activity levels who are looking for regularly scheduled massage as a way of increasing their health and well-being.

Services offered include ART, Cupping, Deep Tissue Massage, Hot Stone Massage, Myofascial Release, PNF, Prenatal Massage, Sports Massage, Stretching, Traction and much more. Sessions will be customized using a variety of techniques unless otherwise specified.  For more information, visit them online.