Do you have leg hurts after bicycling? Don’t worry. Here are simple leg stretches to help you fix the problem.
Usually stretching after a tough ride does not reduce soreness the next day. But if you do stretching after each workout, you will notice a great improvement in your range of motion. Along with this, you can ride for longer and harder with less soreness.
Here are 3 stretches after a cycling workout:
[Do each exercise one to three times]
1. Quadriceps stretch:
- Stand on your right leg by holding a tree, wall or chair with your right hand for proper support.
- Bend your left leg behind you so that you can grip your left ankle.
- Hold the pose for 30 seconds, and then switch to another leg.
2. Hamstring and gluteal stretch:
- Sit on the ground by keeping your left leg straight and right leg bent so that the sole of your right foot is pressed against the inside of your left leg.
- Bend forward at the waist and lean over your left leg.
- Hold the pose for 30 seconds and then switch to another leg.
3. Calf stretch:
- Stand in front of a step. Keep your right foot flat; put the ball of your left foot on the step and lower your heel to the ground.
- Lean forward until you feel the stretch in your calf.
- Hold the pose for 30 seconds and repeat with another leg.