5 Stretching Routines to Complement Your Cycling Training
At Prime Bellingham, we understand the drive that fuels cyclists—whether you're training for your next race, riding for fitness, or simply enjoying the freedom of the open road. But peak cycling performance doesn’t come from time in the saddle alone. Recovery, mobility, and flexibility are just as crucial to your training plan. That’s why we’re sharing 5 stretching routines that are perfect complements to your cycling training. These routines are not just helpful—they're essential, and we integrate them into many of our services here at Prime.
Why Cyclists Need Stretching
Cycling can lead to tight hip flexors, hamstrings, and lower backs due to the repetitive motion and seated posture. Stretching enhances range of motion, supports joint health, and helps prevent injury. At Prime, we incorporate stretching and mobility work into everything from athletic training to physical therapy—because flexibility is foundational for performance.
Related: Swedish Massage vs. Deep Tissue: Which is Better for Athletic Recovery?
1. Dynamic Hip Openers
Why It Matters
Cyclists are notorious for tight hips. These stretches activate and loosen the hip flexors and glutes—muscles that bear the brunt of your pedal stroke.
Try This:
Leg swings
Walking lunges with rotation
World’s Greatest Stretch
We often incorporate these in our strength and conditioning programs to help athletes activate key cycling muscles before riding or lifting.
2. Hamstring & Calf Release
Why It Matters
Your hamstrings and calves are under constant tension while cycling. Regular stretching can relieve this tension and reduce the risk of overuse injuries.
Try This:
Standing hamstring stretch
Child’s pose
Seated forward fold
Our sports massage therapists also target these areas during post-training recovery sessions to accelerate muscle repair.
Related: Cycling Massage: Key Benefits for Recovery After Long Rides
3. Thoracic Spine Mobility
Why It Matters
A rounded cycling posture can limit thoracic mobility. Releasing tension in your upper back helps you maintain form, breathe deeply, and avoid neck and shoulder pain.
Try This:
Foam roller thoracic extensions
Thread-the-needle stretch
Open books
Mobility is a major focus of our Training Room environment, where we guide athletes through individualized mobility routines tailored to their sport.
4. Hip Flexor & Quad Stretch
Why It Matters
Tight quads and hip flexors from prolonged riding can pull your pelvis out of alignment and cause back pain.
Try This:
Couch stretch
Low lunge with quad pull
Standing quad stretch
These stretches are frequently part of our physical therapy plans to correct posture issues and restore muscular balance.
5. Core Activation & Recovery Flow
Why It Matters
Your core stabilizes your body on the bike. Adding light stretching with core engagement can help build endurance and improve posture.
Try This:
Cat-cow with deep breathing
Supine spinal twist
Bird-dog pose
For a full-body approach, check out our classes that combine stretching, mobility, and strength work in a supportive group environment.
Related: Cycling Safety Tips for Bellingham’s Busy Trails and Roads
Beyond Stretching: Prime Your Performance
Stretching is just one piece of the puzzle. At Prime, we take a holistic approach to sport performance by offering integrated services that support your growth as an athlete:
Coaching: Get a cycling-specific training plan that includes built-in recovery and flexibility work.
Nutrition: Fuel your rides and recovery with guidance from expert nutritionists.
Sport Psychology: Build mental toughness and focus under pressure.
Sport Performance Testing: Understand your VO2 max, lactate threshold, and more.
Race Director Services: Planning a cycling event? We’ve got the logistics covered.
Your Next Ride Starts Here
Whether you’re a weekend warrior or elite competitor, we’re here to help you ride stronger, recover smarter, and stay injury-free. Visit Prime Bellingham to learn how our team of coaches, therapists, trainers, and specialists can support your cycling journey—on and off the bike.
Let’s train smarter, not just harder.
