Stretching techniques

Watching the Tour de France you may have spotted some arresting ‘on-bike' stretching techniques, including the kamikaze ‘downhill full quad stretch sitting on one foot'. But there are simpler ways to ease out tension from the legs, shoulders, neck, and back while you ride without risking life and limb


These ‘on-bike' stretches allow you to stretch and keep riding, with a few straightforward adjustments. For example, standing up in the saddle while you are coasting and dropping one heel down to alleviate that dull ache in the calves which is threatening to disrupt a training session. Or pausing to perform some slow shoulder rolls at a traffic light.

Alternatively, wait until you stop to refuel and use the bike as a prop. Your bike is an ideal stretching partner: the top tube is the perfect height to ease tightness out of the upper back, shoulders, quads and glutes. Lean it against a wall or tree, or use it freestanding by placing one hand on the handlebars and one on the seat.

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Founded in 1891, Cycling Weekly and its team of expert journalists brings cyclists in-depth reviews, extensive coverage of both professional and domestic racing, as well as fitness advice and 'brew a cuppa and put your feet up' features. Cycling Weekly serves its audience across a range of platforms, from good old-fashioned print to online journalism, and video.