Before practicing any type of sport, you must prepare your body. All sports require a series of preparations, whether we engage in them regularly, professionally, or just in our free time. And if you thought that cycling only involves putting on a helmet, you’re mistaken!
If you’re already an experienced athlete, you know full well that before any physical exercise, it’s essential to warm up to avoid potential injuries or strains. Consequently, you’ll also know that once you’ve finished the physical activity, it’s advisable to perform a series of stretches to prevent discomfort in the days following the activity.
Practicing sports is a highly recommended hobby—it’s healthy. It allows you to disconnect from daily routines, clear your mind, and keep your body active, which is always a good thing. And cycling is one of the best sports you can choose!
Joint Mobility
Don’t just hop on your bike and start pedaling right away, because your experience will likely end up being, at best, forgettable. It’s better to activate your body first, and the first step is to perform joint mobility exercises, with the goal of engaging your muscles so those joints don’t suffer during the activity.
These exercises are not complicated at all. They involve performing circular movements in each of the joints, such as the wrists, hips, knees, and ankles...
Stretches
After finishing your workout, you might feel completely exhausted, but it’s best not to stop abruptly. Once you’ve finished cycling, the best idea is to stretch, especially the muscle groups that worked the hardest during your ride. Here’s a list of the most practical exercises to perform:
- Quadriceps. Pull your knee backward and hold your foot firmly enough so your leg doesn’t slip away.
- Forearms. Extend your arm and clench your fist. Then bend your wrist forward.
- Triceps. Extend your arm upward and bend your elbow toward your back, holding it with your other hand and pulling gently.
- Hamstrings. Rest your foot on an object and stretch your leg so your legs form a right angle. Try to touch your toes without bending your knee.
- Back. Lie on a comfortable surface, bend your legs, and hug them tightly against your chest with your arms.
- Neck. Keep your back straight and move your neck sideways, forward, and backward.
- Abductors. Spread your legs and bend one knee, shifting your body weight onto it.
Did you take notes? Great! Because all that’s left is to remember that you’ll need to do several repetitions for these exercises—both joint mobility and stretches—to be effective. You’ll see how much more comfortable it is to exercise with proper warm-ups and stretches.
Enjoy cycling without discomfort!
