SMART CYCLING AROUND SOACHA

Activity: Ciudad Verde - Terreros’s Stop (4)

After a long bike ride, it is always important to stretch the muscles used during the exercise since it
releases the stress that was put on them as well as prevents soreness. Considering the amount of
available time for doing this task, here there will be 5 post-ride essential stretching exercises.

NECK

Although the neck muscles don’t do the pedaling, they get stressed due to the position assumed
while riding the bike. This is why it’s important to release this tension.

- Standing upright, let the chin fall slowly toward the chest during 30 seconds. After that, lift
the head looking upward as if you were trying to point at the sky with the chin. Hold it for 30
seconds.

BACK

Just as what happens with the neck, the back also gets tight due to the position assumed while
riding a bike. It’s important to release the accumulated stress.

- Standing with the arms crossed over in front of you, push the hands forward as far as
possible. Then let the head gently fall forward between the arms. The stretching can be felt
along the entire back. Hold the position for 30 seconds and repeat it 2 times.
HIP AND GLUTE
Cycling is a good exercise to keep fit, but it affects the flexibility of your pelvic zone since you don’t
stretch the muscles in the area fully when cycling. It’s necessary to stretch the zone in order to
avoid injuries in the future.

- Sitting cross legged and keeping your back straight, lean forward gently until tension is felt.
Make sure to stretch your arms in front of you as well. Hold the position for 30 seconds and
repeat it 2 times.

QUADRICEPS AND HAMSTRINGS

These pair of muscles are engaged in the downward pushing process when cycling. If they are
tight, your cycling performance will decrease and you could suffer an injury. For this reason, we
need to stretch them after every ride.

- Pick up your foot by your ankle and pull your heel towards your back pelvic zone. Hold this
position for 30 seconds and then switch legs. It’s important to keep a straight position here,
so it’s recommended to rest your free arm against something to help you keep the balance.

- For stretching the hamstrings, simply sit on the ground with one leg straight out in front of
you with your toes pointing upward. Next, bring your other foot in toward your knee. Then
reach toward your toes with both hands until you feel tension. Hold the position for 30
seconds and then switch legs.

CALVES
These muscles are engaged in the process of pushing downward when bicycling. If they get
excessively tight, all the upper part of your body will be affected. That’s the reason for which you
need to stretch them.

- Kneel on the ground. After that, support your weight on your left leg and place your right
foot in front of you. Then put your hands on your right knee and lean forward putting the
weight over it while keeping the heel on the ground. Hold this position for 30 seconds and
then switch legs.