- …after the Ride
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- Neck Stretch
- Muscles: Neck, upper trapezius
- Sit or stand, gently pull head to one side with the opposite hand. Hold for 15–30 seconds per side.
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- Shoulder Stretch
- Muscles: Shoulders, upper back
- Bring one arm across your chest, hold with the opposite arm just above the elbow. Hold and switch sides.
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- Seated Figure-Four Stretch
- Muscles: Hips, glutes
- Sit, place one ankle over the opposite knee, and lean forward slightly. Switch legs.
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- Standing Calf Stretch
- Muscles: Calves (gastrocnemius and soleus)
- Face a wall, place one hand on it, step one leg back with the heel on the ground. Lean forward.
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- Supine Hamstring Stretch
- Muscles: Hamstrings
- Lie on your back, lift one leg, and gently pull it toward your chest using a towel or strap.
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- Child’s Pose
- Muscles: Lower back, glutes, hamstrings
- Kneel, reach arms forward on the ground, and lower your chest toward the floor.
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- Foam Rolling (Optional)
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Muscles: Glutes, quads, calves, IT band
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Use a foam roller to massage and release muscle tension post-ride.
These stretches will help prepare your body before a ride and promote recovery after long days on the saddle during a bike tour.