Cycling Quicky (10min)
Spin into Action: Your Pre-Ride Warm-Up!
When:
Complete this stretching routine right before you hop on your bike. It's a gentle warm-up to get your body primed.
Length:
10min, 10 stretches x 1 round. Repeat each move 3-5 times.
Target your hamstrings effectively with this elevated stretch. Place one heel on a step, keep your back straight, and gently lean forward for results.
Target your hamstrings effectively with this elevated stretch. Place one heel on a step, keep your back straight, and gently lean forward for results.
Standing Hamstring Stretch on Step
Target your hamstrings effectively with this elevated stretch. Place one heel on a step, keep your back straight, and gently lean forward for results.
Lean further forward whilst keeping your back straight.
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Standing Toe-Touch with Rotation
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Increase the range of the rotation, or do it faster
Stand tall, holding onto a wall or chair for balance if needed. Swing one leg forward and backward, keeping it relatively straight.
Stand tall, holding onto a wall or chair for balance if needed. Swing one leg forward and backward, keeping it relatively straight.
Forward Leg Swings Exercise: Improve Hip Mobility
Stand tall, holding onto a wall or chair for balance if needed. Swing one leg forward and backward, keeping it relatively straight.
Increase the height of the swing, do more repetitions
Master the hip hinge with this standing exercise. Keep your back straight, core engaged, and lower your torso until parallel to the floor. Improve flexibility.
Master the hip hinge with this standing exercise. Keep your back straight, core engaged, and lower your torso until parallel to the floor. Improve flexibility.
Good Mornings: Build Strength & Flexibility
Master the hip hinge with this standing exercise. Keep your back straight, core engaged, and lower your torso until parallel to the floor. Improve flexibility.
Slowly add weight, increase the depth of the forward fold
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Standing Quadriceps Stretch: Quick Quad Relief
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Pull heel closer to buttock, hold for longer
Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your thigh.
Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your thigh.
Kneeling Quadriceps Stretch: Deep Quad Stretch
Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your thigh.
Pull the back leg up with your hand, lean further forward, hold for longer
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Standing Calf Stretch - Gastrocnemius (main muscle)
Stand facing a wall, arms extended. Place one leg back with heel on the ground, leg straight. Lean forward until you feel a stretch in the calf.
Increase the distance of the back leg, hold for longer
Stand with feet hip-width apart. Rise onto your toes, then lower slowly. Try Double Leg Calf Raises now to strengthen your calves and improve balance.
Stand with feet hip-width apart. Rise onto your toes, then lower slowly. Try Double Leg Calf Raises now to strengthen your calves and improve balance.
Double Leg Calf Raises: Build Stronger Calves Now
Stand with feet hip-width apart. Rise onto your toes, then lower slowly. Try Double Leg Calf Raises now to strengthen your calves and improve balance.
Increase repetitions, add weight, perform on a slightly elevated surface (like a step)
Lie on your back with knees bent. Cross one ankle over the opposite knee. Reach through and pull the uncrossed thigh towards your chest. Find the right angle to target your glutes.
Lie on your back with knees bent. Cross one ankle over the opposite knee. Reach through and pull the uncrossed thigh towards your chest. Find the right angle to target your glutes.
Figure Four Stretch for Glutes (Lying)
Lie on your back with knees bent. Cross one ankle over the opposite knee. Reach through and pull the uncrossed thigh towards your chest. Find the right angle to target your glutes.
Pull thigh closer to chest, hold for longer
Stand near a wall for balance. Cross your right ankle over your left knee, creating a 'figure four' shape. Bend your standing leg (left leg) and sit back as if you were sitting in a chair.
Stand near a wall for balance. Cross your right ankle over your left knee, creating a 'figure four' shape. Bend your standing leg (left leg) and sit back as if you were sitting in a chair.
Standing Glute Stretch
Stand near a wall for balance. Cross your right ankle over your left knee, creating a 'figure four' shape. Bend your standing leg (left leg) and sit back as if you were sitting in a chair.
Bend deeper, hold for longer.
Disclaimer: Read the full disclaimer here before doing any exercises. The information provided in this FAQ is for general knowledge and informational purposes only, and does not constitute medical advice. Always consult with a qualified healthcare professional before beginning any new fitness or stretching program, especially if you have pre-existing health conditions or injuries. Listen to your body and stop if you feel pain.