Add-Ons

Quick Stretches to Do Before a Casual Bike Ride

August 30, 2021


Alanna here with 630. Today we're going to do a pre-bike ride stretch, so if you have any injuries or you're new to exercise, definitely check with your doctor or a physical therapist before doing this, and if at any point you feel pain, stop or dial it back. Okay, let's get started.


I'll be using my bike, but you can also use a chair or a table or anything that's about hip-width hip height. Okay first, we're going to start with some leg swings. So resting on your bike for balance, you're going to swing your outside leg 10 times. It looks like this. Okay, so do it with me. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And now facing your bike with the same leg, you're going to swing that same leg in front of you 10 times. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Okay, now we'll do the other leg, the outside leg. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And now swinging that leg in front. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. So your legs should be starting to feel a little warm.


Now let's do calves in the back of your legs. I'll stand at an angle so you can see me. From here you are going to put your left heel forward and then you're going to bend at the hip. Keep your back flat. You're going to sweep your arms down and up, and then switch legs, down and up. So let's do 10 of those starting with your left leg. 1, 2, 3, 4, 5, 6, 7, 8, 10. Okay. Now we'll do some knee hugs. So alternating, starting with your right. 1, 2. If it's too much pressure, you can hold below your knee on your thigh. 4, 5, 6, 7, 8, 9, 10. And now we'll do some butt kickers. So again, just 10 of those, it looks like this. Ready? 1, 2, 3, 4, 5, 7, 8, 9, 10.


Okay. And then lastly, I like to do some arms and shoulder stretches, so we'll start with arm swings, going side to side, alternating the arm that's on top. So just 10 of these. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Then some arm circles. So right arm going back. 1, 2, 3, 4, 5. Switch directions. 1, 2, 3, 4, 5. Left-arm. 1, 2, 3, 4, 5. Forward 1, 2, 3, 4, 5. So now you should feel warm, a little more loose, and ready to go for a bike ride. Hopefully, you found that helpful. If you have any stretches that you like to do before a bike ride, leave them in the comments below. Thank you for watching. Don't forget, it's your journey, your experience. Enjoy the ride.

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