We know your legs get a ton of exercise when riding your bike, but we can overlook the load our upper bodies take. Here are 5 great stretches from our Director of Wellness to do post-ride or race to keep you in the game!
Keeping torso upright, bend head and neck forward from the base of your neck, feel the stretch from mid-back to skull! Hold 30 - 60 seconds. *BONUS! Add a bit of downward pressure with fingers to increase the stretch.
These little guys at the base of your skull can get very compressed from leaning forwards and looking up, as we do in normal biking position. Place hands on either side of the back of your skull for stability and retract your chin into your neck, giving yourself a nice double chin 🙂 Hold 30 - 60 seconds.
3. BETWEEN THE SHOULDER BLADES
Cross one hand over the other, palms together and fingers intertwined. Straighten arms as much as possible and lift away from the front of the body until you feel a stretch between your shoulder blades. Hold 30 - 60 seconds.
4. CHEST OPENER
Lift arm to 90 degrees, palm forward and fingers stretched out, reach back and away, turning your head to the opposite side. Stretches front of chest, shoulders and down arms to hands. Hold 30 - 60 seconds.
5. Lats – Stand with feet slightly farther than hip width, put one arm overhead and lean torso over until feel stretch downside, reaching with overhead fingertips to increase the stretch. Brace yourself with your lower arm by placing your hand on hip. Hold 30 - 60 seconds.
Supraspinatus - For a good top-of-shoulder stretch, grasp one hand behind back and pull across to opposite hip, keeping your shoulder down. Lean head to opposite side increases the stretch. Hold 30 - 60 seconds.