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Stretching for Cyclists
A simple routine to stay comfortable on and off the bike — whether you're riding through the city or cruising to the beach.
Riding a bike more often in the summer — whether commuting through the city or coasting through a beach town — can bring freedom, flexibility, and a better rhythm to the day. But even on the most comfortable bicycles, repetitive motion can lead to tight hips, a sore back, or shoulder tension. This short, easy stretching routine was created specifically for everyday bike riders to release common areas of strain.
These movements are quick, restorative, and require no equipment. Whether you're cycling in Venice, CA, Montauk, NY, or your own neighborhood, consider this your post-ride reset.
Why: Loosens glutes and outer hips, which work hard during pedaling.
How: Sit on a bench or porch step. Cross one ankle over the opposite knee to form a figure “4.” Sit tall and gently hinge forward from the hips until you feel the stretch. Hold for 30 seconds on each side.
Why: Relieves compression from long upright or sporty rides.
How: Sit tall in a chair, feet grounded. Place your right hand on the outside of your left thigh and twist gently to the left. Keep your spine long. Hold and breathe, then switch sides.
Why: Opens up the back body after riding on terrain like sand, gravel, or hills.
How: Stand with your hands pressing lightly against a wall or tree. Step one foot back and press the heel toward the ground. Hold and switch.
Why: Counteracts tension from leaning forward on longer rides.
How: Stand in a doorway and press one forearm along the frame. Gently step forward until you feel a stretch across your chest and shoulder. Repeat on each side.
Why: Opens the ribcage and resets your posture.
How: Reach both arms overhead, interlace your fingers, and lean gently to one side. Breathe. Switch.
Whether you're riding through narrow streets, sandy boardwalks, or quiet lanes in places like the Hamptons or Charleston, these small movements help care for the body that moves you forward.
These stretches are designed to keep your body aligned and supported — so your summer rides, short or long, stay comfortable and enjoyable.