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To reduce tightness and pains in your neck, shoulders, face, back, and limbs,
stretch before, after AND during a ride. Start these on-bike stretches
within the first hour, then do an exercise or two every half hour. Always
check for traffic first, slow down, and perform only on flat, smooth pavement.
LOWER AND MIDDLE BACK
While keeping one hand on the handlebar, reach behind and place the back of your
hand and forearm across your lower back. Twist your upper body toward the
arm that's behind you. Hold for five seconds. Repeat on each
side. Another back stretch: Slowly turn your head and look over your
shoulder. Move that shoulder slightly back while moving the opposite
shoulder slightly forward. Hold for five seconds, then do the other side.
SHOULDER AND NECK
Lift both shoulders towards your ears until you feel some tension. Hold
for five seconds, then slowly roll shoulders backward and return to original position.
Next, hold onto the bar top with one hand. Reach across the front of your
body and over the opposite shoulder, going as far as comfortable. Repeat
with the other arm.
FINGERS AND FOREARMS
Place one hand on your hip, palm down, fingers pointing up. Gradually
straighten your elbow until a stretch is felt. Hold for 10 seconds, repeat
with other arm.
FACE AND JAW
Open your mouth slightly as if making an "O" sound, then move your
lips from left to right, stretching your cheek muscles. Now open your
mouth
wide as if yawning. (Watch out for bugs.) Never clench your teeth while
riding.
BACK
Arch your back like a cat while lowering your head slightly. Hold for five
seconds. Then straighten your back, lifting up from your breastbone and
tilting your head slightly upward to extend the spine. Hold for five
seconds. Do these two stretches consecutively.
LEGS
While coasting, straighten one leg (pedal at 6 o'clock), dropping your heel
below the ball of your foot. Hold for 10 seconds, then do the other
leg. Then with the forward pedal in the 3 o'clock position, stand up,
raise your hips, straighten your legs, and drop both heels. Rotate the
crank 180 degrees and repeat.
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