How to Stretch for Mountain Biking

The more you stretch for mountain biking, the better your body feels the day after an excursion. Other benefits of stretching for mountain biking consist of more flexibility, less stress on the back and more endurance.

Difficulty: Easy

Instructions

Stretch the Calf for Mountain Biking

1. Stand a small distance from your bike as support.

2. Lean into the bike with the forearms.

3. Flex one leg and put the foot on the ground toward the front of you.

4. Keep the opposite leg extended in back of you.

5. Move the hips forward for a nice stretch in the calf.

6. Change position and stretch the other side.

Stretch Quad and Knees for Mountain Biking

7. Take the left hand and clasp the top part of the opposite foot.

8. Pull, slowly moving the heel toward the buttocks.

9. Notice the natural bend of the knee, which produces an excellent stretch in both the quads and knee.

10. Maintain the stretch for at least 30 seconds.

11. Repeat on the opposite foot.

Stretch the Lower Body for Mountain Biking

12. Stand up straight and grasp the middle part of your bike.

13. Keep your feet apart and even with your shoulders.

14. Point toes out slightly for balance.

15. Squat to the ground and maintain the stretch at least 30 seconds.

Stretch the Shoulders for Mountain Biking

16. Stand comfortably with your feet apart.

17. Reach your arms up over the head.

18. Grab hold of the elbows and keep knees somewhat bent.

19. Pull to the left in a gradual motion.

20. Pull to the right in a gradual motion.

21. Maintain each stretch for about 10 seconds.

22. Feel the stretch from the hip up on each side as well.

Tips & Warnings

• Keep in mind while doing this stretch: opposite foot to opposite hand.
• Use your bike for balance to maintain the stretch.
• Those with knee problems must avoid this stretch.
• If you feel pain, avoid this stretch.

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