{"id":38481,"date":"2023-12-01T05:08:04","date_gmt":"2023-12-01T13:08:04","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=38481"},"modified":"2024-07-23T16:47:22","modified_gmt":"2024-07-23T23:47:22","slug":"ten-best-stretches-for-cyclists","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/ten-best-stretches-for-cyclists\/","title":{"rendered":"The 10 Best Stretches for Cyclists"},"content":{"rendered":"\r\n<p>While cycling is great for general fitness, many cyclists suffer from lack of flexibility and poor posture, and many of us suffer injuries. Stretching is the best way to combat these problems. In this post, Sarah Lauz\u00e9 of <u><a href=\"https:\/\/www.dynamiccyclist.com\/vsl19331586\" target=\"_blank\" rel=\"noopener noreferrer\">Dynamic Cyclist<\/a><\/u> explains exactly how cyclists can maintain optimal functioning and avoid injuries with targeted stretches for cyclists.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n<div class=\"wp-block-yoast-seo-table-of-contents yoast-table-of-contents\">\r\n<h2>Contents of this Post<\/h2>\r\n<ul>\r\n<li><a href=\"#h-when-cycling-muscles-contract-concentrically\" data-level=\"2\">When Cycling, Muscles Contract Concentrically<\/a><\/li>\r\n<li><a href=\"#h-flexibility-and-range-of-motion\" data-level=\"2\">Flexibility and Range of Motion<\/a>\r\n<ul>\r\n<li><a href=\"#h-problems-with-hip-flexors\" data-level=\"3\">Problems with Hip Flexors<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-why-cyclists-need-to-stretch\" data-level=\"2\">Why Cyclists Need to Stretch<\/a>\r\n<ul>\r\n<li><a href=\"#h-immediate-effects-of-stretching-for-cyclists\" data-level=\"3\">Immediate Effects of Stretching for Cyclists<\/a>\r\n<ul>\r\n<li><a href=\"#h-accelerated-recovery\" data-level=\"4\">Accelerated Recovery<\/a><\/li>\r\n<li><a href=\"#h-increased-oxygen-flow\" data-level=\"4\">Increased Oxygen Flow<\/a><\/li>\r\n<li><a href=\"#h-relaxation\" data-level=\"4\">Relaxation<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-cumulative-effects-of-stretching-for-cyclists\" data-level=\"3\">Cumulative Effects of Stretching for Cyclists<\/a>\r\n<ul>\r\n<li><a href=\"#h-prevent-tissue-degradation\" data-level=\"4\">Prevent Tissue Degradation<\/a><\/li>\r\n<li><a href=\"#h-flexibility\" data-level=\"4\">Flexibility<\/a><\/li>\r\n<li><a href=\"#h-injury-prevention\" data-level=\"4\">Injury Prevention<\/a><\/li>\r\n<li><a href=\"#h-better-posture-and-aerodynamics\" data-level=\"4\">Better Posture and Aerodynamics<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-the-focus-areas-for-stretches-for-cyclists\" data-level=\"2\">The Focus Areas for Stretches for Cyclists<\/a>\r\n<ul>\r\n<li><a href=\"#h-hip-flexors\" data-level=\"4\">Hip Flexors<\/a><\/li>\r\n<li><a href=\"#h-hamstrings\" data-level=\"4\">Hamstrings<\/a><\/li>\r\n<li><a href=\"#h-quads\" data-level=\"4\">Quads<\/a><\/li>\r\n<li><a href=\"#h-it-band\" data-level=\"4\">IT Band<\/a><\/li>\r\n<li><a href=\"#h-glutes\" data-level=\"4\">Glutes<\/a><\/li>\r\n<li><a href=\"#h-lower-back\" data-level=\"4\">Lower Back<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-10-of-the-best-stretches-for-cyclists\" data-level=\"2\">10 of the Best Stretches for Cyclists<\/a>\r\n<ul>\r\n<li><a href=\"#h-standing-straddle-stretch\" data-level=\"3\">Standing Straddle Stretch<\/a>\r\n<ul>\r\n<li><a href=\"#h-target-hamstrings-chest-shoulders\" data-level=\"4\">Target: Hamstrings, Chest, Shoulders<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-knight-s-pose-stretch\" data-level=\"3\">Knight&#8217;s Pose Stretch<\/a>\r\n<ul>\r\n<li><a href=\"#h-target-hip-flexors-and-quads\" data-level=\"4\">Target: Hip Flexors and Quads<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-flamingo-stretch\" data-level=\"3\">Flamingo Stretch<\/a>\r\n<ul>\r\n<li><a href=\"#h-target-quads\" data-level=\"4\">Target: Quads<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-it-opener-stretch-with-strap\" data-level=\"3\">IT Opener Stretch (With Strap)<\/a>\r\n<ul>\r\n<li><a href=\"#h-target-it-bands\" data-level=\"4\">Target: IT Bands<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-knee-hug-stretch\" data-level=\"3\">Knee Hug Stretch<\/a>\r\n<ul>\r\n<li><a href=\"#h-target-upper-lower-back\" data-level=\"4\">Target: Upper &amp; Lower Back<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-shoulder-hang-stretch\" data-level=\"3\">Shoulder Hang Stretch<\/a>\r\n<ul>\r\n<li><a href=\"#h-target-hamstrings-spine-and-lower-back\" data-level=\"4\">Target: Hamstrings, Spine, and Lower Back<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-lower-twist-stretch\" data-level=\"3\">Lower Twist Stretch<\/a>\r\n<ul>\r\n<li><a href=\"#h-target-lower-back\" data-level=\"4\">Target: Lower Back<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-figure-four-stretch\" data-level=\"3\">Figure Four Stretch<\/a>\r\n<ul>\r\n<li><a href=\"#h-target-hamstrings-glutes-and-hips\" data-level=\"4\">Target: Hamstrings, Glutes, and Hips<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-downward-dog-stretch\" data-level=\"3\">Downward Dog Stretch<\/a>\r\n<ul>\r\n<li><a href=\"#h-target-hamstrings-calf-muscles-shoulders\" data-level=\"4\">Target: Hamstrings, Calf Muscles &amp; Shoulders<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<li><a href=\"#h-pigeon-stretch\" data-level=\"3\">Pigeon Stretch<\/a>\r\n<ul>\r\n<li><a href=\"#h-target-hip-flexors\" data-level=\"4\">Target: Hip Flexors<\/a><\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<\/div>\r\n\r\n\r\n\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_29522\" aria-describedby=\"caption-attachment-29522\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"29522\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29522\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-1.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"best stretches for cyclists 1\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-1.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-1.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-29522 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-1.jpg\" alt=\"10 best stretches for cyclists. In this post, Sarah Lauz\u00e9 of Dynamic Cyclist explains exactly how cyclists can maintain optimal functioning and avoid injuries with targeted stretches for cyclists.\" width=\"750\" height=\"420\" \/><figcaption id=\"caption-attachment-29522\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"29522\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29522\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-1.jpg?fit=750%2C420&amp;ssl=1\" data-orig-size=\"750,420\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"best stretches for cyclists 1\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-1.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-1.jpg?fit=750%2C420&amp;ssl=1\" class=\"wp-image-29522 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-1.jpg?resize=750%2C420&#038;ssl=1\" alt=\"10 best stretches for cyclists. In this post, Sarah Lauz\u00e9 of Dynamic Cyclist explains exactly how cyclists can maintain optimal functioning and avoid injuries with targeted stretches for cyclists.\" width=\"750\" height=\"420\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-1.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-1.jpg?resize=300%2C168&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-1.jpg?resize=250%2C140&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-1.jpg?resize=320%2C179&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> In this post, Sarah Lauz\u00e9 of Dynamic Cyclist explains exactly how cyclists can maintain optimal functioning and avoid injuries with targeted stretches for cyclists<\/figcaption><\/figure>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p>&nbsp;<\/p>\r\n<p>Cyclists are known for their toned calves, strong thighs, and overall cardiovascular fitness. We may be able to put a ton of power into each pedal stroke, but when it comes to flexibility and range of motion, most of us are lacking. This isn\u2019t without cause.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-when-cycling-muscles-contract-concentrically\">When Cycling, Muscles Contract Concentrically<\/h2>\r\n\r\n\r\n\r\n<p>Cycling is one of the few activities in which muscles contract concentrically (while shortening), rather than eccentrically (while lengthening). Cycling is great for our bodies as it\u2019s low impact, but the <strong>repetitive motions can cause the muscle fibers to shorten, also known as \u201cadaptive shortening.\u201d<\/strong><\/p>\r\n\r\n\r\n\r\n<p>This will not only cause an imbalance in your muscles and put you at risk of injury, but it can make maintaining proper posture almost impossible. The best way to combat this is with regular and targeted stretches for cyclists.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-flexibility-and-range-of-motion\">Flexibility and Range of Motion<\/h2>\r\n<figure id=\"attachment_43412\" aria-describedby=\"caption-attachment-43412\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"43412\" data-permalink=\"https:\/\/averagejoecyclist.com\/ten-best-stretches-for-cyclists\/ballet-dancers-stretching-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/ballet-dancers-stretching-1.jpg?fit=750%2C863&amp;ssl=1\" data-orig-size=\"750,863\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"ballet dancers stretching (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;As cyclists, we are not famous for agility. Some sports, such as ballet, will build and develop your flexibility. Unfortunately, cycling tends to do the exact opposite. That is why it is essential to balance your cycling with targeted stretching. Image by &lt;a href=&quot;https:\/\/pixabay.com\/users\/pexels-2286921\/?utm_source=link-attribution&#038;utm_medium=referral&#038;utm_campaign=image&#038;utm_content=1850711&quot;&gt;Pexels&lt;\/a&gt; from &lt;a href=&quot;https:\/\/pixabay.com\/\/?utm_source=link-attribution&#038;utm_medium=referral&#038;utm_campaign=image&#038;utm_content=1850711&quot;&gt;Pixabay&lt;\/a&gt;&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/ballet-dancers-stretching-1.jpg?fit=261%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/ballet-dancers-stretching-1.jpg?fit=750%2C863&amp;ssl=1\" class=\"wp-image-43412 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/ballet-dancers-stretching-1.jpg\" alt=\"As cyclists, we are not famous for agility. Some sports, such as ballet, will build and develop your flexibility. Unfortunately, cycling tends to do the exact opposite. That is why it is essential to balance your cycling with targeted stretching\" width=\"750\" height=\"863\" \/><figcaption id=\"caption-attachment-43412\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"43412\" data-permalink=\"https:\/\/averagejoecyclist.com\/ten-best-stretches-for-cyclists\/ballet-dancers-stretching-1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/ballet-dancers-stretching-1.jpg?fit=750%2C863&amp;ssl=1\" data-orig-size=\"750,863\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"ballet dancers stretching (1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;As cyclists, we are not famous for agility. Some sports, such as ballet, will build and develop your flexibility. Unfortunately, cycling tends to do the exact opposite. That is why it is essential to balance your cycling with targeted stretching. Image by &lt;a href=&quot;https:\/\/pixabay.com\/users\/pexels-2286921\/?utm_source=link-attribution&#038;utm_medium=referral&#038;utm_campaign=image&#038;utm_content=1850711&quot;&gt;Pexels&lt;\/a&gt; from &lt;a href=&quot;https:\/\/pixabay.com\/\/?utm_source=link-attribution&#038;utm_medium=referral&#038;utm_campaign=image&#038;utm_content=1850711&quot;&gt;Pixabay&lt;\/a&gt;&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/ballet-dancers-stretching-1.jpg?fit=261%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/ballet-dancers-stretching-1.jpg?fit=750%2C863&amp;ssl=1\" class=\"wp-image-43412 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/ballet-dancers-stretching-1.jpg?resize=750%2C863&#038;ssl=1\" alt=\"As cyclists, we are not famous for agility. Some sports, such as ballet, will build and develop your flexibility. Unfortunately, cycling tends to do the exact opposite. That is why it is essential to balance your cycling with targeted stretching\" width=\"750\" height=\"863\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/ballet-dancers-stretching-1.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/ballet-dancers-stretching-1.jpg?resize=261%2C300&amp;ssl=1 261w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> Some sports, such as ballet, will build and develop your flexibility. Unfortunately, cycling tends to do the exact opposite. That is why it is essential to balance your cycling with targeted stretching. Image by <a href=\"https:\/\/pixabay.com\/users\/pexels-2286921\/?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=image&amp;utm_content=1850711\">Pexels<\/a> from <a href=\"https:\/\/pixabay.com\/\/?utm_source=link-attribution&amp;utm_medium=referral&amp;utm_campaign=image&amp;utm_content=1850711\">Pixabay<\/a><\/figcaption><\/figure>\r\n\r\n\r\n\r\n<p>Flexibility and range of motion can be easy to ignore. So long as we can keep up on those group rides or stay in the saddle for hours at a time, they can quickly fall off the radar (if they were ever there). However, the range of movement around a joint or multiple joints is actually extremely important for all athletes, and especially for cyclists.<\/p>\r\n\r\n\r\n\r\n<p>As humans we are not built to be in a cycling position for extended periods of time, just as we aren\u2019t built to sit at desk jobs 40 hours a week. This doesn\u2019t mean we need to give either one up, but it does mean that <strong>we need to take the right steps to ensure cycling doesn\u2019t have a negative effect on our body<\/strong>.<\/p>\r\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\">Complete Guide to Stretching for Cyclists<\/a><\/h3>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-problems-with-hip-flexors\">Problems with Hip Flexors<\/h3>\r\n\r\n\r\n\r\n<p>The hunched over, forward leaning position on the bike is known for causing the <strong>hip flexors to tighten over time<\/strong>. From there, these short, tight muscles with a limited range of motion can cause an anterior pelvic tilt, an arched lower back, and weak core muscles. The domino effect is no fun, so it\u2019s always better to take preventative measures rather than reactive.<\/p>\r\n\r\n\r\n\r\n<p>The focus should be on maintaining, or probably regaining, a <strong>healthy range of motion in the joints<\/strong>. From there, you\u2019ll find you ride more comfortably, efficiently, and with better technique.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image wp-image-29031 size-full\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\">\r\n<figure id=\"attachment_29031\" aria-describedby=\"caption-attachment-29031\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"29031\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29031\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?fit=750%2C536&amp;ssl=1\" data-orig-size=\"750,536\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Maggie stretching on the bike trail at Brunette Forest\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?fit=300%2C214&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?fit=750%2C536&amp;ssl=1\" class=\"wp-image-29031 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg\" alt=\"10 best stretches for cyclists. Everyone who rides a bike should do some stretching so as to maintain a healthy range of motion in the joints. A handy fence along the way can afford a good opportunity to stop and do some basic stretches - but for real progress, check out the 10 best stretches featured in this post\" width=\"750\" height=\"536\" \/><figcaption id=\"caption-attachment-29031\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"29031\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29031\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?fit=750%2C536&amp;ssl=1\" data-orig-size=\"750,536\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Maggie stretching on the bike trail at Brunette Forest\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?fit=300%2C214&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?fit=750%2C536&amp;ssl=1\" class=\"wp-image-29031 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?resize=750%2C536&#038;ssl=1\" alt=\"10 best stretches for cyclists. Everyone who rides a bike should do some stretching so as to maintain a healthy range of motion in the joints. A handy fence along the way can afford a good opportunity to stop and do some basic stretches - but for real progress, check out the 10 best stretches featured in this post\" width=\"750\" height=\"536\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?resize=300%2C214&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?resize=150%2C107&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?resize=250%2C179&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?resize=320%2C229&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> Everyone who rides a bike should do some stretching so as to maintain a healthy range of motion in the joints. A handy fence along the way can afford a good opportunity to stop and do some basic stretches &#8211; but for real progress, check out the 10 best stretches featured in this post<\/figcaption><\/figure>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p>&nbsp;<\/p>\r\n<h2 class=\"wp-block-heading\" id=\"h-why-cyclists-need-to-stretch\">Why Cyclists Need to Stretch<\/h2>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-immediate-effects-of-stretching-for-cyclists\">Immediate Effects of Stretching for Cyclists<\/h3>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-accelerated-recovery\">Accelerated Recovery<\/h4>\r\n\r\n\r\n\r\n<p>Stretching reduces muscle soreness and stiffness by increasing blood flow, delivering more nutrients to your muscles and removing lactic acid and metabolites.<\/p>\r\n\r\n\r\n\r\n<p>Stretching also promotes whole body relaxation; boosting recovery, rejuvenation and adaptation by increasing the activity of the parasympathetic nervous system after exercise.<\/p>\r\n\r\n\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-increased-oxygen-flow\">Increased Oxygen Flow<\/h4>\r\n\r\n\r\n\r\n<p>Stretching increases blood (and oxygen) flow to the muscles, reducing post-ride soreness with the added bonus of promoting cell growth and organ function.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-relaxation\">Relaxation<\/h4>\r\n\r\n\r\n\r\n<p>Stretching before and after a workout can give both you and your muscles time to relax. With stress or exhaustion, the muscles will begin to tighten. Stretching can encourage a release of endorphins and leave you feeling energized rather than depleted.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-cumulative-effects-of-stretching-for-cyclists\">Cumulative Effects of Stretching for Cyclists<\/h3>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-prevent-tissue-degradation\">Prevent Tissue Degradation<\/h4>\r\n\r\n\r\n\r\n<p>Generally speaking, our day-to-day lives are restricted to certain movements and physical exertion. Over time and with age, the body starts dehydrating and stiffening. On a cellular level, muscle fibers start developing cross-links with parallel fibers making them stick together. Stretching slows this process by stimulating the production of tissue lubricants and pulling the interwoven cellular cross links back into an ordered state.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-flexibility\">Flexibility<\/h4>\r\n\r\n\r\n\r\n<p>Your range of motion is the distance parts of your body can move and rotate before causing damage to muscles and tendons. Everyone naturally has a different range of motion, but stretching can help you improve your range of motion. As cyclists, we need to have the freedom and flexibility to move without resistance or pain.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-injury-prevention\">Injury Prevention<\/h4>\r\n\r\n\r\n\r\n<p>Everything in the body is connected, and as cyclists we demand a lot from our muscles, joints and ligaments. Stretching keeps the connections strong, treating and preventing injury, and improving functionality and longevity. We also can\u2019t forget about the muscles and joints that are not used in cycling. On the bike, all movements are in a straight line, with no other plane of movement. So, it\u2019s important to keep this in mind while stretching. Not only do you want to focus on the muscles used, but those that aren\u2019t, as a means of reversing and preventing muscle imbalance.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-better-posture-and-aerodynamics\">Better Posture and Aerodynamics<\/h4>\r\n\r\n\r\n\r\n<p>Stretching the right muscles can help correct poor posture both on and off the bike. By lengthening tight muscles that pull areas of the body away from their natural position you can maintain proper posture and avoid rounding the back or slouching.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-the-focus-areas-for-stretches-for-cyclists\">The Focus Areas for Stretches for Cyclists<\/h2>\r\n\r\n\r\n\r\n<p>There is no one recipe for optimal flexibility, as that will vary on an individual basis, but there are target areas that will be more or less the same for all cyclists. The areas that become tightened are fairly universal:<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-hip-flexors\">Hip Flexors<\/h4>\r\n\r\n\r\n\r\n<p>The action of cycling involves repeated hip flexion with the hip never full extending, which can cause tightness, or even a shortening of the hip flexor muscle over time. Not only can tight hip flexors cause discomfort in your everyday life, they can also reduce your cycling performance. It can lead to lower back pain and will make it tough to access the glutes (see below).<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-hamstrings\">Hamstrings<\/h4>\r\n\r\n\r\n\r\n<p>Tight hamstrings pull the pelvis back on the saddle, rather than allowing a forward tilt. Also, when they become shortened they don\u2019t allow the involvement of the glutes, which can have a negative effect on how much power you can produce.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-quads\">Quads<\/h4>\r\n\r\n\r\n\r\n<p>As they are the powerhouse of the pedal stroke, it\u2019s pretty obvious that the quads need some attention.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-it-band\">IT Band<\/h4>\r\n\r\n\r\n\r\n<p>The IT Band stabilizes the knee; if it\u2019s tight it can rub against the knee, become inflamed, and lead to knee pain.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-glutes\">Glutes<\/h4>\r\n\r\n\r\n\r\n<p>The glutes are one of the largest and strongest muscles in your body. Leaving them inactive not only costs you power, but can lead to injury as the hamstring and quads overcompensate. Tight glutes prevent you from achieving an aerodynamic position on the bike. First things first, proper pelvic posture is key. If your front side (anterior side of your hips\/hip flexors) are tight you won\u2019t be able to use your glutes completely. Work on keeping your pelvis in a neutral position, and remember to keep your core engaged when stretching the glutes.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-lower-back\">Lower Back<\/h4>\r\n\r\n\r\n\r\n<p>Lower back pain is usually a symptom of tightness in other areas; lower back pain most commonly stems from tight hamstrings.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\" id=\"h-10-of-the-best-stretches-for-cyclists\">10 of the Best Stretches for Cyclists<\/h2>\r\n\r\n\r\n\r\n<p>After a gentle warm up, complete 4-5 of these stretches, holding each one for 1 minute if you can. If not, start with 30 seconds and build up the time. Ideally cyclists should try to stretch every day, but 5 days a week will be enough to start enjoying some of the long-term benefits.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-standing-straddle-stretch\">Standing Straddle Stretch<\/h3>\r\n\r\n\r\n\r\n<div class=\"wp-block-image size-full wp-image-29532\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" data-attachment-id=\"29532\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29532\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-standing-staddle.jpg?fit=169%2C305&amp;ssl=1\" data-orig-size=\"169,305\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Best stretches for cyclists &#8211; standing staddle\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Standing Straddle Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-standing-staddle.jpg?fit=166%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-standing-staddle.jpg?fit=169%2C305&amp;ssl=1\" class=\"wp-image-29532 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-standing-staddle.jpg\" alt=\"Standing Straddle Stretch\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"169\" height=\"305\" data-attachment-id=\"29532\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29532\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-standing-staddle.jpg?fit=169%2C305&amp;ssl=1\" data-orig-size=\"169,305\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Best stretches for cyclists &#8211; standing staddle\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Standing Straddle Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-standing-staddle.jpg?fit=166%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-standing-staddle.jpg?fit=169%2C305&amp;ssl=1\" class=\"wp-image-29532 aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-standing-staddle.jpg?resize=169%2C305&#038;ssl=1\" alt=\"Standing Straddle Stretch\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-standing-staddle.jpg?w=169&amp;ssl=1 169w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-standing-staddle.jpg?resize=166%2C300&amp;ssl=1 166w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-standing-staddle.jpg?resize=83%2C150&amp;ssl=1 83w\" sizes=\"(max-width: 169px) 100vw, 169px\" \/><\/noscript>\r\n<figcaption>Standing Straddle Stretch<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-target-hamstrings-chest-shoulders\">Target: Hamstrings, Chest, Shoulders<\/h4>\r\n\r\n\r\n\r\n<p>Stand with your legs spread as wide as is comfortable. Clasp your hands behind your back. Hinge at the hips and bring your upper body down towards the floor, with your arms going straight up towards the ceiling.<\/p>\r\n\r\n\r\n\r\n<p>Constantly push your arms toward the front as you hold the stretch, feeling the stretch in your hamstrings and your chest.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-knight-s-pose-stretch\">Knight&#8217;s Pose Stretch<\/h3>\r\n\r\n\r\n\r\n<div class=\"wp-block-image size-full wp-image-32327\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" data-attachment-id=\"32327\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=32327\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Knights-Pose.jpg?fit=359%2C283&amp;ssl=1\" data-orig-size=\"359,283\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Knights Pose\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;The Knight&#8217;s Pose Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Knights-Pose.jpg?fit=300%2C236&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Knights-Pose.jpg?fit=359%2C283&amp;ssl=1\" class=\"wp-image-32327 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Knights-Pose.jpg\" alt=\"10 Best Stretches for Cyclists. Knight's Pose\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"359\" height=\"283\" data-attachment-id=\"32327\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=32327\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Knights-Pose.jpg?fit=359%2C283&amp;ssl=1\" data-orig-size=\"359,283\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Knights Pose\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;The Knight&#8217;s Pose Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Knights-Pose.jpg?fit=300%2C236&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Knights-Pose.jpg?fit=359%2C283&amp;ssl=1\" class=\"wp-image-32327 aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Knights-Pose.jpg?resize=359%2C283&#038;ssl=1\" alt=\"10 Best Stretches for Cyclists. Knight's Pose\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Knights-Pose.jpg?w=359&amp;ssl=1 359w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Knights-Pose.jpg?resize=300%2C236&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Knights-Pose.jpg?resize=250%2C197&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Knights-Pose.jpg?resize=320%2C252&amp;ssl=1 320w\" sizes=\"(max-width: 359px) 100vw, 359px\" \/><\/noscript>\r\n<figcaption>The Knight&#8217;s Pose Stretch<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-target-hip-flexors-and-quads\">Target: Hip Flexors and Quads<\/h4>\r\n\r\n\r\n\r\n<p>Get onto all fours on a mat. Place a blanket or a pillow under your left knee before moving into the stretch.<\/p>\r\n\r\n\r\n\r\n<p>Slowly bring your right leg up, placing your foot flat on the floor. Your left leg should be out behind you, with your foot pointing backwards. Place your hands on your sides as you press the hips forward. You should feel the stretch all the way down your hip flexor. As your body begins to relax, you can squeeze your glutes to increase the stretch. Repeat on the other side.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-flamingo-stretch\">Flamingo Stretch<\/h3>\r\n\r\n\r\n\r\n<div class=\"wp-block-image size-full wp-image-29536\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" data-attachment-id=\"29536\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29536\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/10-Best-stretches-for-cyclists-Flamingo-stretch.jpg?fit=110%2C284&amp;ssl=1\" data-orig-size=\"110,284\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"10 Best stretches for cyclists &#8211; Flamingo stretch\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Flamingo Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/10-Best-stretches-for-cyclists-Flamingo-stretch.jpg?fit=110%2C284&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/10-Best-stretches-for-cyclists-Flamingo-stretch.jpg?fit=110%2C284&amp;ssl=1\" class=\"wp-image-29536 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/10-Best-stretches-for-cyclists-Flamingo-stretch.jpg\" alt=\"10 Best stretches for cyclists - Flamingo stretch\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"110\" height=\"284\" data-attachment-id=\"29536\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29536\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/10-Best-stretches-for-cyclists-Flamingo-stretch.jpg?fit=110%2C284&amp;ssl=1\" data-orig-size=\"110,284\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"10 Best stretches for cyclists &#8211; Flamingo stretch\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Flamingo Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/10-Best-stretches-for-cyclists-Flamingo-stretch.jpg?fit=110%2C284&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/10-Best-stretches-for-cyclists-Flamingo-stretch.jpg?fit=110%2C284&amp;ssl=1\" class=\"wp-image-29536 aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/10-Best-stretches-for-cyclists-Flamingo-stretch.jpg?resize=110%2C284&#038;ssl=1\" alt=\"10 Best stretches for cyclists - Flamingo stretch\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/10-Best-stretches-for-cyclists-Flamingo-stretch.jpg?w=110&amp;ssl=1 110w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/10-Best-stretches-for-cyclists-Flamingo-stretch.jpg?resize=58%2C150&amp;ssl=1 58w\" sizes=\"(max-width: 110px) 100vw, 110px\" \/><\/noscript>\r\n<figcaption>Flamingo Stretch<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-target-quads\">Target: Quads<\/h4>\r\n\r\n\r\n\r\n<p>Stand up straight with your feet shoulder width apart. Lift your right foot toward your glutes, holding onto the top of your foot with your right hand. If you need help keeping your balance, move to a wall for support. Push your knee backwards, squeezing your glutes to increase the stretch in your quad. Repeat on the left side.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-it-opener-stretch-with-strap\">IT Opener Stretch (With Strap)<\/h3>\r\n\r\n\r\n\r\n<div class=\"wp-block-image wp-image-29525 size-full\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" data-attachment-id=\"29525\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29525\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-IT-Opener.jpg?fit=206%2C170&amp;ssl=1\" data-orig-size=\"206,170\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Best stretches for cyclists &#8211; IT Opener\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-IT-Opener.jpg?fit=206%2C170&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-IT-Opener.jpg?fit=206%2C170&amp;ssl=1\" class=\"wp-image-29525 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-IT-Opener.jpg\" alt=\"IT Opener Stretch (With Strap)\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"206\" height=\"170\" data-attachment-id=\"29525\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29525\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-IT-Opener.jpg?fit=206%2C170&amp;ssl=1\" data-orig-size=\"206,170\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Best stretches for cyclists &#8211; IT Opener\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-IT-Opener.jpg?fit=206%2C170&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-IT-Opener.jpg?fit=206%2C170&amp;ssl=1\" class=\"wp-image-29525 aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-IT-Opener.jpg?resize=206%2C170&#038;ssl=1\" alt=\"IT Opener Stretch (With Strap)\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-IT-Opener.jpg?w=206&amp;ssl=1 206w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-IT-Opener.jpg?resize=150%2C124&amp;ssl=1 150w\" sizes=\"(max-width: 206px) 100vw, 206px\" \/><\/noscript>\r\n<figcaption>IT Opener Stretch (With Strap)<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-target-it-bands\">Target: IT Bands<\/h4>\r\n\r\n\r\n\r\n<p>Grab a strap or belt and lie down on your back with your legs out straight. Bring your right leg in toward your chest, hooking the strap around the bottom of your foot. Keeping a slight bend in your leg, pull your foot forward with the strap. Slowly pull the leg down to the left side. You should feel the stretch on the outside of your right leg and into your glute. Repeat with the left leg.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-knee-hug-stretch\">Knee Hug Stretch<\/h3>\r\n\r\n\r\n\r\n<div class=\"wp-block-image size-full wp-image-29526\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" data-attachment-id=\"29526\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29526\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Knee-Hug.jpg?fit=223%2C144&amp;ssl=1\" data-orig-size=\"223,144\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Best stretches for cyclists &#8211; Knee Hug\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Knee Hug Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Knee-Hug.jpg?fit=223%2C144&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Knee-Hug.jpg?fit=223%2C144&amp;ssl=1\" class=\"wp-image-29526 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Knee-Hug.jpg\" alt=\"Knee Hug Stretch\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"223\" height=\"144\" data-attachment-id=\"29526\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29526\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Knee-Hug.jpg?fit=223%2C144&amp;ssl=1\" data-orig-size=\"223,144\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Best stretches for cyclists &#8211; Knee Hug\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Knee Hug Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Knee-Hug.jpg?fit=223%2C144&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Knee-Hug.jpg?fit=223%2C144&amp;ssl=1\" class=\"wp-image-29526 aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Knee-Hug.jpg?resize=223%2C144&#038;ssl=1\" alt=\"Knee Hug Stretch\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Knee-Hug.jpg?w=223&amp;ssl=1 223w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Knee-Hug.jpg?resize=150%2C97&amp;ssl=1 150w\" sizes=\"(max-width: 223px) 100vw, 223px\" \/><\/noscript>\r\n<figcaption>Knee Hug Stretch<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-target-upper-lower-back\">Target: Upper &amp; Lower Back<\/h4>\r\n\r\n\r\n\r\n<p>Lie down on your mat with your feet flat on the floor. Slowly bring your knees toward your chest and wrap your arms around them just below the knees. You should feel a gentle stretch in your shoulders and back. You can rock gently from side to side to help engage the stretch and massage your spine.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-shoulder-hang-stretch\">Shoulder Hang Stretch<\/h3>\r\n\r\n\r\n\r\n<div class=\"wp-block-image size-full wp-image-29531\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" data-attachment-id=\"29531\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29531\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Shoulder-Hang.jpg?fit=133%2C195&amp;ssl=1\" data-orig-size=\"133,195\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Best stretches for cyclists &#8211; Shoulder Hang\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Shoulder Hang Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Shoulder-Hang.jpg?fit=133%2C195&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Shoulder-Hang.jpg?fit=133%2C195&amp;ssl=1\" class=\"wp-image-29531 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Shoulder-Hang.jpg\" alt=\"Shoulder Hang Stretch\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"133\" height=\"195\" data-attachment-id=\"29531\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29531\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Shoulder-Hang.jpg?fit=133%2C195&amp;ssl=1\" data-orig-size=\"133,195\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Best stretches for cyclists &#8211; Shoulder Hang\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Shoulder Hang Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Shoulder-Hang.jpg?fit=133%2C195&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Shoulder-Hang.jpg?fit=133%2C195&amp;ssl=1\" class=\"wp-image-29531 aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Shoulder-Hang.jpg?resize=133%2C195&#038;ssl=1\" alt=\"Shoulder Hang Stretch\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Shoulder-Hang.jpg?w=133&amp;ssl=1 133w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Shoulder-Hang.jpg?resize=102%2C150&amp;ssl=1 102w\" sizes=\"(max-width: 133px) 100vw, 133px\" \/><\/noscript>\r\n<figcaption>Shoulder Hang Stretch<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-target-hamstrings-spine-and-lower-back\">Target: Hamstrings, Spine, and Lower Back<\/h4>\r\n\r\n\r\n\r\n<p>Stand up straight with your feet shoulder width apart. Bring your arms above your head, grabbing each elbow with the opposite hand. Slowly hinge at the hips, bending your upper body down towards your feet.<\/p>\r\n\n<table id=\"tablepress-226\" class=\"tablepress tablepress-id-226 tbody-has-connected-cells\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Supplements for Cyclists that We Recommend<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><figure id=\"attachment_44662\" aria-describedby=\"caption-attachment-44662\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3XA3e0N\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44662 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Precision-Hydration-Energy-gel-table.jpg?resize=150%2C198&#038;ssl=1\" alt=\"\" width=\"150\" height=\"198\" \/><\/a><figcaption id=\"caption-attachment-44662\" class=\"wp-caption-text\">Precision Hydration Fuel Gel with 30 grams of carbs. Precisely formulated to meet your carb needs on long bike rides. <a href=\"https:\/\/amzn.to\/3XA3e0N\" target=\"_blank\" rel=\"noopener\">Please click here to see the current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44664\" aria-describedby=\"caption-attachment-44664\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3XzVcFj\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44664 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Electrolytes-table.jpg?resize=150%2C169&#038;ssl=1\" alt=\"\" width=\"150\" height=\"169\" \/><\/a><figcaption id=\"caption-attachment-44664\" class=\"wp-caption-text\">Key Nutrients Electrolytes packets. Sugar free and pleasant tasting. <a href=\"https:\/\/amzn.to\/3XzVcFj\" target=\"_blank\" rel=\"noopener\">Please click here to see the best current price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><figure id=\"attachment_44668\" aria-describedby=\"caption-attachment-44668\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4bOy0bb\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44668 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Dymatize-whey-protein-isolate-protein-table.jpg?resize=150%2C205&#038;ssl=1\" alt=\"\" width=\"150\" height=\"205\" \/><\/a><figcaption id=\"caption-attachment-44668\" class=\"wp-caption-text\">Dymatize ISO 100 Whey Protein Isolate Powder, Chocolate Peanut Butter Flavor. The best form of whey protein, with minimal fat and carbs. <a href=\"https:\/\/amzn.to\/4bOy0bb\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44671\" aria-describedby=\"caption-attachment-44671\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4ce4ZWv\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44671 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Naked-Pea-Protein-Powder-table.jpg?resize=150%2C209&#038;ssl=1\" alt=\"\" width=\"150\" height=\"209\" \/><\/a><figcaption id=\"caption-attachment-44671\" class=\"wp-caption-text\">Naked Pea Vegan Pure Protein Powder. An excellent form of protein with no additives and a bland taste. <a href=\"https:\/\/amzn.to\/4ce4ZWv\" target=\"_blank\" rel=\"noopener\">Please click here to view current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"2\" class=\"column-1\"><center><figure id=\"attachment_44701\" aria-describedby=\"caption-attachment-44701\" style=\"width: 112px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/45g4JE0\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44701 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Sports-Nutrition-Omega-3-Fish-oil-table-smaller-1.jpg?resize=112%2C186&#038;ssl=1\" alt=\"\" width=\"112\" height=\"186\" \/><\/a><figcaption id=\"caption-attachment-44701\" class=\"wp-caption-text\">Sports Nutrition Triple Strength Omega-3 Fish Oil, from Wild Alaska Pollock. <a href=\"https:\/\/amzn.to\/45g4JE0\" target=\"_blank\" rel=\"noopener\">Please click here to view current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-226 from cache -->\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-lower-twist-stretch\">Lower Twist Stretch<\/h3>\r\n\r\n\r\n\r\n<div class=\"wp-block-image size-full wp-image-29529\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" data-attachment-id=\"29529\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29529\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-Lower-Twist.jpg?fit=302%2C119&amp;ssl=1\" data-orig-size=\"302,119\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"best stretches for cyclists &#8211; Lower Twist\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Lower Twist Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-Lower-Twist.jpg?fit=300%2C118&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-Lower-Twist.jpg?fit=302%2C119&amp;ssl=1\" class=\"wp-image-29529 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-Lower-Twist.jpg\" alt=\"Lower Twist Stretch\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"302\" height=\"119\" data-attachment-id=\"29529\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29529\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-Lower-Twist.jpg?fit=302%2C119&amp;ssl=1\" data-orig-size=\"302,119\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"best stretches for cyclists &#8211; Lower Twist\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Lower Twist Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-Lower-Twist.jpg?fit=300%2C118&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-Lower-Twist.jpg?fit=302%2C119&amp;ssl=1\" class=\"wp-image-29529 aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-Lower-Twist.jpg?resize=302%2C119&#038;ssl=1\" alt=\"Lower Twist Stretch\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-Lower-Twist.jpg?w=302&amp;ssl=1 302w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-Lower-Twist.jpg?resize=300%2C118&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-Lower-Twist.jpg?resize=150%2C59&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/best-stretches-for-cyclists-Lower-Twist.jpg?resize=250%2C99&amp;ssl=1 250w\" sizes=\"(max-width: 302px) 100vw, 302px\" \/><\/noscript>\r\n<figcaption>Lower Twist Stretch<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-target-lower-back\">Target: Lower Back<\/h4>\r\n\r\n\r\n\r\n<p>Start by lying down on your back with your knees bent. Stretch your arms straight out by your sides. Bring your knees into your chest, then lower them slowly to the right side. If you cannot lower your knees all the way to the floor, place a pillow on the floor, and allow your knees to rest there. Both shoulders should stay flat on the floor, as you feel the stretch in your lower back.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-figure-four-stretch\">Figure Four Stretch<\/h3>\r\n\r\n\r\n\r\n<div class=\"wp-block-image size-full wp-image-29528\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" data-attachment-id=\"29528\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29528\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Figure-Four.jpg?fit=275%2C141&amp;ssl=1\" data-orig-size=\"275,141\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Best stretches for cyclists &#8211; Figure Four\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Figure Four Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Figure-Four.jpg?fit=275%2C141&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Figure-Four.jpg?fit=275%2C141&amp;ssl=1\" class=\"wp-image-29528 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Figure-Four.jpg\" alt=\"Figure Four Stretch\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"275\" height=\"141\" data-attachment-id=\"29528\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29528\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Figure-Four.jpg?fit=275%2C141&amp;ssl=1\" data-orig-size=\"275,141\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Best stretches for cyclists &#8211; Figure Four\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Figure Four Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Figure-Four.jpg?fit=275%2C141&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Figure-Four.jpg?fit=275%2C141&amp;ssl=1\" class=\"wp-image-29528 aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Figure-Four.jpg?resize=275%2C141&#038;ssl=1\" alt=\"Figure Four Stretch\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Figure-Four.jpg?w=275&amp;ssl=1 275w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Figure-Four.jpg?resize=150%2C77&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Figure-Four.jpg?resize=250%2C128&amp;ssl=1 250w\" sizes=\"(max-width: 275px) 100vw, 275px\" \/><\/noscript>\r\n<figcaption>Figure Four Stretch<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-target-hamstrings-glutes-and-hips\">Target: Hamstrings, Glutes, and Hips<\/h4>\r\n\r\n\r\n\r\n<p>Start by lying on your back, feet flat on the floor, with your knees bent and your thighs about hip distance apart. Cross your right ankle over your left thigh, making sure that your ankle bone clears your thigh. Actively flex your front foot by pulling your toes back. Maintaining this alignment, pull your left knee in toward your chest, thread your right arm through the triangle between your legs, and clasp your hands around the back of your left leg. If you can place your hands on the front of your shin without lifting your shoulders off the floor or rounding the upper back, do so. If not, keep your hands clasped around your hamstring.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-downward-dog-stretch\">Downward Dog Stretch<\/h3>\r\n\r\n\r\n\r\n<div class=\"wp-block-image size-full wp-image-29527\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" data-attachment-id=\"29527\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29527\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Downward-Dog.jpg?fit=287%2C152&amp;ssl=1\" data-orig-size=\"287,152\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Best stretches for cyclists &#8211; Downward Dog\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Downward Dog Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Downward-Dog.jpg?fit=287%2C152&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Downward-Dog.jpg?fit=287%2C152&amp;ssl=1\" class=\"wp-image-29527 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Downward-Dog.jpg\" alt=\"Downward Dog Stretch\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"287\" height=\"152\" data-attachment-id=\"29527\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29527\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Downward-Dog.jpg?fit=287%2C152&amp;ssl=1\" data-orig-size=\"287,152\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Best stretches for cyclists &#8211; Downward Dog\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Downward Dog Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Downward-Dog.jpg?fit=287%2C152&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Downward-Dog.jpg?fit=287%2C152&amp;ssl=1\" class=\"wp-image-29527 aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Downward-Dog.jpg?resize=287%2C152&#038;ssl=1\" alt=\"Downward Dog Stretch\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Downward-Dog.jpg?w=287&amp;ssl=1 287w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Downward-Dog.jpg?resize=150%2C79&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Downward-Dog.jpg?resize=250%2C132&amp;ssl=1 250w\" sizes=\"(max-width: 287px) 100vw, 287px\" \/><\/noscript>\r\n<figcaption>Downward Dog Stretch<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-target-hamstrings-calf-muscles-shoulders\">Target: Hamstrings, Calf Muscles &amp; Shoulders<\/h4>\r\n\r\n\r\n\r\n<p>Get onto all fours on your mat. Plant your toes and straighten your legs, pushing your body up. Slowly drive your heels toward the floor, bringing your head in between your arms. Focus on driving your hips towards the ceiling, planting your heels on the floor, and opening up the chest and shoulders. You should feel the stretch in your calves, hamstrings, and shoulders.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\" id=\"h-pigeon-stretch\">Pigeon Stretch<\/h3>\r\n\r\n\r\n\r\n<div class=\"wp-block-image size-full wp-image-29530\" style=\"text-align: center;\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" data-attachment-id=\"29530\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29530\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Pigeon.jpg?fit=302%2C170&amp;ssl=1\" data-orig-size=\"302,170\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Best stretches for cyclists &#8211; Pigeon\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Pigeon Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Pigeon.jpg?fit=300%2C169&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Pigeon.jpg?fit=302%2C170&amp;ssl=1\" class=\"wp-image-29530 aligncenter lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Pigeon.jpg\" alt=\"Pigeon Stretch\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"302\" height=\"170\" data-attachment-id=\"29530\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29530\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Pigeon.jpg?fit=302%2C170&amp;ssl=1\" data-orig-size=\"302,170\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Best stretches for cyclists &#8211; Pigeon\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Pigeon Stretch&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Pigeon.jpg?fit=300%2C169&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Pigeon.jpg?fit=302%2C170&amp;ssl=1\" class=\"wp-image-29530 aligncenter lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Pigeon.jpg?resize=302%2C170&#038;ssl=1\" alt=\"Pigeon Stretch\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Pigeon.jpg?w=302&amp;ssl=1 302w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Pigeon.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Pigeon.jpg?resize=150%2C84&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/Best-stretches-for-cyclists-Pigeon.jpg?resize=250%2C141&amp;ssl=1 250w\" sizes=\"(max-width: 302px) 100vw, 302px\" \/><\/noscript>\r\n<figcaption>Pigeon Stretch<\/figcaption>\r\n<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\" id=\"h-target-hip-flexors\">Target: Hip Flexors<\/h4>\r\n\r\n\r\n\r\n<p>Get onto all fours with your hands shoulder-distance apart. Bring your right leg forward so the right ankle is between your left hand and your body. Slowly slide your left leg back, keeping your hips square. Depending on your flexibility, your knee may be in line with your ankle, or tucked closer into your body, as shown in the picture. As you relax into the stretch, gently push your body back on that left leg, opening your hips.<\/p>\r\n\r\n\r\n\r\n<p>You don\u2019t need to sign up for daily yoga classes or commit a ton of time to stretching, but even a little bit can go a long way in keeping you injury free, feeling good, and cycling efficiently. Start with 10 minutes a day, 4-5 times a week and you will very quickly start seeing and feeling improvements. If you don\u2019t know where to begin, check out <u><a href=\"https:\/\/www.dynamiccyclist.com\/vsl19331586\" target=\"_blank\" rel=\"noopener noreferrer\">Dynamic Cyclist<\/a><\/u>. They have daily, easy to follow stretching videos designed specifically for and by cyclists. Spend less time thinking about how and what to stretch, and more time in the saddle!<\/p>\r\n<h2>Related Posts that May be Helpful for You<\/h2>\r\n<h4>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/adidas-velosamba-vegan-cycling-shoes\/\" target=\"_blank\" rel=\"noopener\">Our Review of the adidas Velosamba Cycling Shoes<\/a><\/h4>\r\n<h4>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/miraculous-cheap-cure-cycling-knee-pain-2\/\">Our Miraculous, Cheap Cure for Cycling Knee Pain<\/a><\/h4>\r\n<h4>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/7-ways-to-prevent-cycling-knee-pain\/\">7 Easy Ways to Prevent Cycling Knee Pain<\/a><\/h4>\r\n<h4>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\">Our Complete Stretching Program \u2013 Quick and Easy<\/a><\/h4>\r\n<h4>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/guide-prevent-cure-plantar-fasciitis\/\">How to Prevent Plantar Fasciitis \u2013 PLUS our Easy Cure<\/a><\/h4>\r\n<h4>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/five-ten-cycling-shoes-urban-mountain\/\">Review of Five Ten Cycling Shoes &#8211; for Rugged Urban Cycling, and Mountain Trials<\/a><\/h4>\r\n<h4>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/review-chrome-cycling-shoes-2\/\">Review of Chrome Cycling Shoes \u2013 Rugged, Grippy and Waterproof<\/a><\/h4>\r\n<h4>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/avoid-a-sore-butt-when-cycling\/\">Top 10 Tips to Avoid a Sore Butt from Cycling<\/a><\/h4>\r\n<h4>Related Post: <a href=\"https:\/\/averagejoecyclist.com\/how-to-keep-feet-warm-and-dry\/\">How to Keep Your Feet Warm and Dry for Winter Cycling<\/a><\/h4>\r\n\r\n\r\n\r\n\r\n\r\n[table \u201c135\u201d not found \/]<br \/>\n\r\n\r\n\r\n\n<table id=\"tablepress-43\" class=\"tablepress tablepress-id-43 tbody-has-connected-cells\">\n<tbody>\n<tr class=\"row-1\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/strong><\/td>\n<\/tr>\n<tr class=\"row-2\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Check Out Our Most Popular Posts!<\/h3><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td colspan=\"3\" class=\"column-1\"><div id=\"metaslider-id-25127\" style=\"max-width: 750px; margin: 0 auto;\" class=\"ml-slider-3-99-0 metaslider metaslider-flex metaslider-25127 ml-slider ms-theme-default nav-hidden nav-hidden\" role=\"region\" aria-label=\"Top posts AJC\" data-width=\"750\">\n    <div id=\"metaslider_container_25127\">\n        <div id=\"metaslider_25127\">\n            <ul class='slides'>\n                <li style=\"display: block; width: 100%;\" class=\"slide-42801 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:36:22\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-840\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/07\/3-views-of-Garmin-Edge-540-vs-840-3-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42801 msDefaultImage\" title=\"3 views of Garmin Edge 540 vs 840 (3)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>The New Garmin Edge 840 vs. 540: What's the Difference, and Which is Better?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; 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width: 100%;\" class=\"slide-43107 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-11-12 08:42:38\"><a href=\"https:\/\/averagejoecyclist.com\/can-average-cyclists-do-zwift-workouts\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Joe-on-Zwift-bike-12-oct-2023-with-105-proof-copy-1-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"I fell in love with Zwifting instantly. In seemingly no time, I had completed my first 100 miles, and was totally hooked\" class=\"slider-25127 slide-43107 msDefaultImage\" title=\"Joe on Zwift bike 12 oct 2023 with 105 proof copy (1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Can Average Cyclists Do Zwift Workouts?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42685 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-13 20:58:32\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-840-vs-830\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/06\/Garmin-Edge-830-840-and-830-solar-post-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42685 msDefaultImage\" title=\"Garmin Edge 830 840 and 830 solar post header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 840 vs. 830: What's the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42798 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:28:50\"><a href=\"https:\/\/averagejoecyclist.com\/cycling-erectile-dysfunction\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/08\/Erectile-Dysfunction-01-smaller-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The root of the problem is that when you cycle, you spend a lot of time with all your body weight bearing down on a small but sensitive part of your anatomy\" class=\"slider-25127 slide-42798 msDefaultImage\" title=\"Erectile Dysfunction 01 smaller\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Can Cycling Cause Penis Numbness, Erectile Dysfunction, and Prostate Cancer?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42684 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-13 20:56:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-530\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/06\/540-Bike-computer-near-sea.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Garmin Edge 540 vs 530 - What&#039;s the difference?\" class=\"slider-25127 slide-42684 msDefaultImage\" title=\"540 Bike computer near sea\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 540 vs 530 - What's the difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42794 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:23:28\"><a href=\"https:\/\/averagejoecyclist.com\/review-of-the-mojawa-run-plus-bone-conduction-headphones\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/07\/Post-header-Joe-floating-in-pool-with-Mojawa-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"What better way to relax your body after a bike ride than getting into the water!\" class=\"slider-25127 slide-42794 msDefaultImage\" title=\"Post header Joe floating in pool with Mojawa headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Review of the Mojawa Dual Function Headphones: Bluetooth Open Ear for Cycling, and MP3 for Swimming<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-41082 ms-image \" aria-roledescription=\"slide\" data-date=\"2022-12-01 11:35:16\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1030-plus-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/11\/Post-header-1040-vs-1030-Plus1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"They look the same - but there are quite a lot of differences!. Garmin edge 1030 plus vs 1040 bike computers\" class=\"slider-25127 slide-41082 msDefaultImage\" title=\"Post header 1040 vs 1030 Plus(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 1040 vs 1030 Plus: What\u2019s the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-35727 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-09-13 16:39:34\"><a href=\"https:\/\/averagejoecyclist.com\/best-garmin-edge-bike-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/09\/slide-all-garmin-edge-bike-computers-compared1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"All Garmin Edge Bike Computers Compared\" class=\"slider-25127 slide-35727 msDefaultImage\" title=\"slide all garmin edge bike computers compared(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>ALL GARMIN EDGE BIKE COMPUTERS COMPARED. 130 Plus vs Explore 2 vs 530 vs 830 vs 1030 Plus vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33696 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:45:41\"><a href=\"https:\/\/averagejoecyclist.com\/best-cheap-bike-computers-under-100\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/7-cheap-bike-computers-on-a-handlebar-header1-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-33696 msDefaultImage\" title=\"7 cheap bike computers on a handlebar header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Cheap Bike Computers under $75 \u2013 Includes Budget Wireless Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-37594 ms-image \" aria-roledescription=\"slide\" data-date=\"2021-02-15 18:45:51\"><a href=\"https:\/\/averagejoecyclist.com\/7-of-the-best-budget-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/02\/7-budget-bike-computers-post-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-37594 msDefaultImage\" title=\"7 budget bike computers post header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Budget Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-37535 ms-image \" aria-roledescription=\"slide\" data-date=\"2021-02-09 17:46:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-dog-bike-baskets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/02\/Dog-bike-basket-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best dog bike baskets\" class=\"slider-25127 slide-37535 msDefaultImage\" title=\"Dog bike basket header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Carriers to Take Your Dog on Bike Rides<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-34577 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-07-27 15:05:43\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030-plus\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/07\/530-vs-830-vs-1030-plus-header-min.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"This graphic shows you the relative sizes of the 530 (left), 1030 Plus (center), and 830 (right)\" class=\"slider-25127 slide-34577 msDefaultImage\" title=\"530 vs 830 vs 1030 plus header-min\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 Plus vs 1040 Bike Computers: In-Depth Comparison with Reviews and Videos<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33276 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-23 15:42:22\"><a href=\"https:\/\/averagejoecyclist.com\/best-road-bike-saddles-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/Best-road-bike-saddles-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Best road bike saddles\" class=\"slider-25127 slide-33276 msDefaultImage\" title=\"Best road bike saddles header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>9 of the Best Road Bike Saddles for Men and Women - Video-Packed Post<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32893 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-08 08:05:11\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/7-best-bike-computers-header-41.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-32893 msDefaultImage\" title=\"7 best bike computers header 4(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32445 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-03-09 12:27:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-waterproof-cycling-jackets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/11\/9-of-the-best-waterproof-cycling-jackets-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"9 of the best waterproof cycling jackets for men and women. A great waterproof cycling jacket will keep you dry, and at the same time be breathable, so that you don&#039;t overheat your core\" class=\"slider-25127 slide-32445 msDefaultImage\" title=\"9 of the best waterproof cycling jackets header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Cycling Jackets for Men and Women<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-30917 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-07-25 16:27:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/07\/Garmin-Edge-530-vs-830-vs-1030-header-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The Garmin Edge 830 on Maggie&#039;s bike\" class=\"slider-25127 slide-30917 msDefaultImage\" title=\"Garmin Edge 530 vs 830 vs 1030 header 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-31341 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-08-26 22:13:15\"><a href=\"https:\/\/averagejoecyclist.com\/great-bikes-amazon\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/woman-bike-and-dog-at-sunset-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Get a new bike, and then get outside and have fun!\" class=\"slider-25127 slide-31341 msDefaultImage\" title=\"woman bike and dog at sunset 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 Great Budget Bikes You Can Buy on Amazon - Cruiser, Mountain, Road and Hybrid<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25151 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-12 16:10:32\"><a href=\"https:\/\/averagejoecyclist.com\/compare-best-waterproof-bike-panniers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Bridgestone-MB2-classic-mountain-bike-on-trestle-bridge-on-Lochside-Bridge-700x300.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25151 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Bike Panniers Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25163 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-13 19:30:07\"><a href=\"https:\/\/averagejoecyclist.com\/best-baby-and-child-bike-seats\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/man-cycling-from-Tsawwassen-with-child-1-750-closer-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25163 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Child Bike Seats Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33689 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:25:47\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-locks\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/Bike-lock-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best bike locks\" class=\"slider-25127 slide-33689 msDefaultImage\" title=\"Bike lock header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike locks Compared. Find the Best Bike Lock For You!<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42799 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:30:42\"><a href=\"https:\/\/averagejoecyclist.com\/best-headphones-safe-cycling-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/Post-header-Joe-and-Maggie-safest-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42799 msDefaultImage\" title=\"Post header Joe and Maggie safest headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Best Safe Headphones for Cyclists Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45252 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-02-22 20:57:16\"><a href=\"https:\/\/averagejoecyclist.com\/piriformis-syndrome-in-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Piriformis-muscle-seen-from-behind-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Piriformis muscle seen from the front header\" class=\"slider-25127 slide-45252 msDefaultImage\" title=\"Piriformis muscle seen from the front header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Piriformis Syndrome in Cyclists - How to Prevent and Cure It<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45526 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-03-08 16:15:36\"><a href=\"https:\/\/averagejoecyclist.com\/are-garmin-edge-bike-computers-worth-it\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/03\/keen-cyclists.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"If you are you a really keen and serious cyclist, aspiring to train hard and become fitter and faster, then it is possible that a Garmin Edge bike computer would be a good choice for you\" class=\"slider-25127 slide-45526 msDefaultImage\" title=\"keen cyclists\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Are Garmin Edge Bike Computers Worth It?<\/div><\/div><\/div><\/li>\n            <\/ul>\n        <\/div>\n        \n    <\/div>\n<\/div><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Did you enjoy this post or find it helpful? If so, please support our blog!<\/h3><br \/>\n<img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-43266 alignleft\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Table-Picture-Joe-on-bike-in-desert-with-Adidas-bike-shirt-Nov-2023.jpg?resize=170%2C160&#038;ssl=1\" alt=\"\" width=\"170\" height=\"160\" \/><br \/>\nWe write this blog because we love cycling. But we also need to earn a living, so we would appreciate it very much if you click through to one of our reputable affiliates for your online shopping. <a href=\"http:\/\/amzn.to\/2hqcg9Q\">We are proudly affiliated with Amazon,<\/a> which sells pretty much everything, and has outstanding shipping and return policies. When you buy from our affiliates we make a small commission, and this is the <strong>only way<\/strong> we earn any income. Plus, it costs you nothing at all - a real win\/win situation! We here at Average Joe Cyclist do not receive any information AT ALL about who you are, where you live, or what your dog's name is. Buying through our Amazon links is simply an anonymous way to thank us for our efforts, like tossing a few coins in a tip jar. Except that it is Amazon who tosses the coins, not you!<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><center><a href=\"http:\/\/amzn.to\/2dQ8qH2\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the USA:<\/a><\/td><td class=\"column-2\"><center><a href=\"https:\/\/www.amazon.ca\/b?_encoding=UTF8&amp;camp=15121&amp;creative=330641&amp;linkCode=ur2&amp;node=2406106011&amp;site-redirect=&amp;tag=avejoecyc-20\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in Canada:<\/a><\/td><td class=\"column-3\"><center><a href=\"https:\/\/www.amazon.co.uk\/b?_encoding=UTF8&amp;camp=1634&amp;creative=6738&amp;linkCode=ur2&amp;node=324144011&amp;site-redirect=&amp;tag=avejoecyc-21\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the UK:<\/a><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-43 from cache -->\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" data-attachment-id=\"29574\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29574\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/PIN-10-best-stretches-for-cyclists1.jpg?fit=750%2C1875&amp;ssl=1\" data-orig-size=\"750,1875\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"PIN 10 best stretches for cyclists(1)\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/PIN-10-best-stretches-for-cyclists1.jpg?fit=120%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/PIN-10-best-stretches-for-cyclists1.jpg?fit=409%2C1023&amp;ssl=1\" class=\"wp-image-29574 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/PIN-10-best-stretches-for-cyclists1.jpg\" alt=\"The 10 Best Stretches for Cyclists\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" width=\"750\" height=\"1875\" data-attachment-id=\"29574\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29574\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/PIN-10-best-stretches-for-cyclists1.jpg?fit=750%2C1875&amp;ssl=1\" data-orig-size=\"750,1875\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"PIN 10 best stretches for cyclists(1)\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/PIN-10-best-stretches-for-cyclists1.jpg?fit=120%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/PIN-10-best-stretches-for-cyclists1.jpg?fit=409%2C1023&amp;ssl=1\" class=\"wp-image-29574 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/PIN-10-best-stretches-for-cyclists1.jpg?resize=750%2C1875&#038;ssl=1\" alt=\"The 10 Best Stretches for Cyclists\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/PIN-10-best-stretches-for-cyclists1.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/PIN-10-best-stretches-for-cyclists1.jpg?resize=120%2C300&amp;ssl=1 120w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/PIN-10-best-stretches-for-cyclists1.jpg?resize=409%2C1023&amp;ssl=1 409w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/PIN-10-best-stretches-for-cyclists1.jpg?resize=144%2C360&amp;ssl=1 144w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/09\/PIN-10-best-stretches-for-cyclists1.jpg?resize=184%2C460&amp;ssl=1 184w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/figure>\r\n<\/div>\r\n","protected":false},"excerpt":{"rendered":"<p>Many cyclists suffer from lack of flexibility and poor posture, and many of us suffer injuries. Stretching is the best way to combat these problems. This post explains the 10 best stretches for cyclists, and shows how they target the key parts of a cyclist&#8217;s body. Start with 10 minutes a day, 4-5 times a week and you will very quickly start seeing and feeling improvements. As a bonus, you will also be able to cycle more efficiently!<\/p>\n","protected":false},"author":3162,"featured_media":29522,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"full-width-content","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[1246],"tags":[1193,1314,1391],"class_list":{"0":"post-38481","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-workouts-and-stretching-for-cyclists","8":"tag-cycling-injuries","9":"tag-cycling-stretches","10":"tag-tight-hip-flexors","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.8 (Yoast SEO v25.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 10 Best Stretches for Cyclists &#8226; 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