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!

 

1. TRAPEZIUS

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.

What to do: bend only from the base of the neck

What not to do: slump body forward

 

2. SUBOCCIPITALS

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.

What to do: START head up

What to do: FINISH chin in, pressing skull gently back into hands

What not to do: tilt head towards the ground

 

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.

What to do: keep arms straight

What to do: one hand over top, palms together

What not to do: arms bent

 

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.

What to do: Lift chest, open arm away from body

 

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.

What to do: Keep chest open

What not to do: Roll body forward and collapse arm

 

BONUS STRETCH!

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.

What to do: Keep shoulder down