8 Stretches to Improve a Cyclist’s Posture

Written by
Erik Taylor
Bending over the frame of a bike for hours on end can take a toll on your body, causing rounded shoulders, poor back positions and making your posture and soft tissue a hot mess.

Spending five to 15 minutes, three to four days a week performing the following stretching exercises can have some real benefits in improving this common issue among avid cyclists.  
Quadriceps
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Lie prone (facedown) on the floor and place the foam roller perpendicular to your leg to target the quads. Roll from the top of your quad to just above your knee.

30 seconds to 2 minutes on each side
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Chest
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Brace yourself for this stretch, as your chest is going to be tight. Hold a lacrosse ball to your chest with both hands and apply pressure. Look for tender spots, and roll the ball back and forth on the affected areas. Overactive pectorals can lead to improper breathing.

30 seconds to 2 minutes on each side.
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Thoracic Area
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While lying on the floor face up, place a foam roller or tennis ball under your back. Put both feet flat on the floor and bend your knees at a 90-degree angle. Raise your hips off the floor and roll back and forth over your shoulder blades and mid-back.

30 seconds to 2 minutes on each side.
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Psoas Stretch
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Lunge forward with your right leg and contract your right glute and hamstring while keeping your core tight and chest raised. Hold this position for two seconds.

Complete one to two sets of 4 to 8 reps on each leg.
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Hamstring Stretch
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Lie on your back and wrap a band, towel or stretch rope over your left foot. If you are flexible enough, you may grab your foot with your hand. Raise your left leg at the knee and lift it up toward your head—move through flexion and extension, feeling the stretch through the hamstring. Hold each stretch for two seconds and return the left leg to the starting position and repeat.

Complete one to two sets of 4 to 8 reps on each leg.
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Low Back Stretch
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Lie flat on your back and bend your right knee at a 90-degree angle. Next, take your left foot and rest it over your right knee and pull your right knee towards the floor. Make sure you keep your shoulder blades down on the floor.

30 seconds to 2 minutes on each side.
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TRX Chest Stretch
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Stand facing away from the anchor point. Press your chest forward, feeling the stretch in your chest and arms. A good alternative is to use a rod and hold it behind your head.

1 to 2 minutes.
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TRX Long Torso Twist
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Start by facing the anchor point. Extend your arms and cross your right leg over your left leg, turning your hips counterclockwise. You want to drop the left hip toward the ground and rotate your torso and arms. You can rotate your chest to the right and left, then switch sides.

3 to 4 reps, 15 to 30 second hold on each side.
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