Cycling · 4 min

Post-Ride Cool-Down Stretches

Unfold after time on the bike with stretches for tired quads and hamstrings and room for the shoulders after holding your riding position. About four minutes.

4 min
5 exercises
Needs a wall

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1
Standing Quad Stretch
1m
Stand with support and gently bring one heel towards your bottom.
How to do it
1. Stand tall with feet hip-width apart, facing a wall or sturdy support. Place your right hand on it for balance.
2. Bend your left knee and hold your left foot or ankle with your left hand. Gently bring your heel toward your buttock, keeping your knees close and your tummy gently braced.
3. At the switch-sides cue, gently release your left foot and place it on the floor. Place your left hand on the support, then bend your right knee and hold your right foot or ankle with your right hand. Keep your knees close and tummy gently braced. Hold comfortably for the remaining time, then lower the foot with control.
Why it matters
Stretch the front of the thigh while standing with support.
How it should feel
A gentle stretch along the front of the bent-leg thigh.
Make it easier or harder
EasierExtend your reach. Use a towel or strap around the foot, with hand support.
When to stop
Stop if you feel knee or kneecap pain; do not force the knee bend.
2
Scapular Wall Slides
30s
Back against the wall, slide arms from W to Y overhead.
How to do it
1. Stand with your back comfortably against a wall, feet hip-width apart and a small step forward. Keep both feet flat and knees soft. Bend your elbows into a W, with the backs of your hands and forearms resting lightly on the wall. Keep your head neutral without forcing it back.
2. Slowly slide both arms upward toward a Y while keeping easy contact with the wall. Let your shoulder blades move naturally as your arms rise, keeping your neck relaxed and ribs steady. Stop before you need to arch your back, force contact or push through pain. Lower smoothly to the W and repeat.
Why it matters
Practise raising your arms as your shoulder blades move with them.
How it should feel
Gentle work through the shoulders and upper back, with light contact against the wall.
Make it easier or harder
EasierSlide less far. Stop at a lower, comfortable arm height.
HarderSlow the slide. Raise and lower smoothly without adding weight.
When to stop
Stop if the arm slide causes pain; do not push through it.
3
Standing Hamstring Fold
30s
Fold forwards from the hips with soft knees and your arms hanging.
How to do it
1. Stand with feet hip-width apart, weight even through both feet and knees slightly bent.
2. Hinge forward from your hips and let your arms hang towards the floor. Bend your knees enough to keep the fold comfortable, without forcing your hands down. Keep your neck relaxed and breathe for the prescribed time. When finished, bend your knees a little more and slowly return to standing.
Why it matters
Explore a standing hamstring stretch with the depth controlled by your hip hinge and knee bend.
How it should feel
A gentle stretch along the backs of your thighs.
Make it easier or harder
EasierBend the knees more. Use a shallower fold or rest hands on a stable chair.
HarderReduce the knee bend. Keep the stretch gentle without locking the knees.
When to stop
Stop if the fold causes back pain or pinching.
4
Side Bend
1m
Reach one arm up and gently lean to the opposite side.
How to do it
1. Stand tall with your feet hip-width apart and arms relaxed by your sides. Keep both feet flat and face forward.
2. Raise the right arm overhead and rest the left hand on your hip. Lean gently left without twisting, with both feet grounded. Hold and breathe comfortably.
3. Return upright and lower the arm before changing sides. Raise the left arm and lean gently right with the right hand on your hip. Return upright to finish.
Why it matters
Explore a side bend through the torso while keeping a steady standing base.
How it should feel
A mild stretch from the side of the hip through the ribs and shoulder.
Make it easier or harder
EasierKeep the arm lower. Use a smaller side bend.
HarderTry a crossed-foot stance. Cross the stretching-side foot behind only while both feet stay stable.
5
Cross-Body Shoulder
1m
Bring one arm across your chest and support it gently above the elbow.
How to do it
1. Stand tall with your feet comfortably apart and shoulders relaxed.
2. Bring your left arm across your chest around shoulder height. Place your right hand on the left upper arm, above the elbow, and gently draw it closer without pressing on the elbow joint. Keep both shoulders relaxed and breathe. After the hold, or at the side-switch cue in a routine, release and lower your arms, then repeat with the right arm across your chest for the prescribed time.
Why it matters
Stretch the back of the shoulder with a supported reach across the body.
How it should feel
A gentle stretch behind the shoulder of the arm across your body.
Make it easier or harder
EasierUse a lighter pull. Bring the arm across less, standing or sitting tall.
HarderDraw the arm closer. Keep the pressure gentle and shoulder relaxed.
When to stop
Ease out if the shoulder pinches.