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Bike Stretches On The Go

No matter how many adjustments we make to our bikes, the longer we ride, the more uncomfortable we get. My lower back cramps up, Davey’s hips feel tight, our necks and shoulders feel like they’re in a vice, my arms and hands go numb and our butts just needs a rest from that tiny little seat.

Here are a few simple stretches that we do while we’re riding that really help us stay loose and relaxed on those longer rides.

Stretches You Can Do While Riding Your Bike | TwoTri.com

Calf Stretch

Stand up on your bike and let your heels fall down to stretch your calves. It also just feels really awesome to stand and give your butt a break from that tiny seat!

Stretches You Can Do While Riding Your Bike - Calf Stretch | TwoTri.com

 

Shoulder/Arm Stretch

This stretch is my favorite– it feels SO good. Sometimes I don’t realize how stiff my arms are or how tight I’m gripping the handle bars (for dear life!) during long rides, and this stretch really helps keep things loose.  Just take your arm and stretch it behind you. Repeat on the other side.

Stretches You Can Do While Riding Your Bike - Shoulder/Arm Stretch | TwoTri.com

 

Lower Back Stretch

Also known in yoga as the cat and cow, this little sequence really helps loosen up your lower back. Stand up and round your back and then arc your back. Repeat back and forth a few times and your back with thank you.

Stretches You Can Do While Riding Your Bike - Lower Back Stretch | TwoTri.com

Stretches You Can Do While Riding Your Bike - Lower Back Stretch | TwoTri.com

 

Hip Flexor Stretch

This is a tricky one and you have to make sure you engage your core to stabilize your bike so that you don’t topple over. Simply move your body out of your seat and towards your handlebars and push your hips forward.

Stretches You Can Do While Riding Your Bike - Hip Flexor Stretch | TwoTri.com

 

Try  these stretches on your next ride… they’re perfect to do when you’re coasting down a hill. And if you’re like Davey and don’t coast down the hills because you’re riding hard and trying to max out your speedometer, then you’ll just have to fit them in whenever you can spare a few mph.