STRETCHES for CYCLISTS! (follow along post-ride routine)
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- Опубликовано: 26 июн 2024
- This is a 'stretch-along' video so you can do these stretches with me.
I've done so many different yoga / stretch tutorials online and picked the most effective to loosen hamstrings, hips, quads and glutes - in the shortest time possible.
Enjoy!
// Cycling eBook: www.ilikemountains.cc/s-h-o-p
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Well chuffed to have the following brands support me and my ol' cycling adventures. So you will see some of their products I choose to use in my content :)
www.ribblecycles.co.uk/
www.shimano.com/en/
www.michelin.co.uk/
exposurelights.com/
www.lazersport.co.uk
www.squirtcyclingproducts.com
hiplok.com/
4slipstream.com
The pigeon is a lifesaver. Cured my lower severe sciatica and got me back on the bike :)
After watching countless stretching routines over the last 5-10years, this is by far the best one i have come across. Thank you for this gem!
Thank yoooou!!!
Try my playlist for stretching routine as well: ruclips.net/p/PL5A_ZKzK90Y5Q0AyAN7PrGcE9F3O6j0WF
Another month of doing your stretches and I'm more flexible than ever! Improving bike fitness too as I seem to be recovering better. I'm not so sore and putting out more watts. Awesome!
that's a really great set of stretches, all of them hurt so I clearly need to do them often, thank you!
Another absolutely fantastic subject
Thanks so much 😊
I like her imperfect descriptions and explanations. The individual holds aren’t long enough for me so I did it twice. Good stretches!
I have looked for so many stretch routines, but this one is by far the best, and now ive been doing this every night
Great video, use this a lot, simple, straight forward and easy to follow! Thanks Katie!
Thank you Katie, that was nice. I hardly did any stretching for a long time and recently started trying a bit more and it does make me feel a lot better!
Great video as always Katie. Thank you. You're right, you always feel better after a good stretch.
Great shortlist! Love it
Thank you Katie. I suffer terribly with tight hip and glutes so this quick stretching video is just what I need.
Keep up the good work 👍
i was just looking for stretches after a bike ride and came across your video! this is my favorite post-bike stretching video, now- i love your personality!
Thanks for this video! I've followed along and done your stretches half a dozen times after cycling anything over 40 miles and it's helped with my muscle recovery and flexibility, I'm putting it into the regular rotation. Thanks!
Great stretches, i really felt them working! i'll keep using them everyday & see how better i'll get at them.
Excellent vlog showing some simple and easy to follow stretches.
Works like a charm ✨️
Thanks you so much... Doing this little drill since the first of January. Feeling great!!!
Thanks Katie for doing this vlog I have been wanting to do some stretches for cycling this seems perfect way to get me started 👍🏼👍🏼
Thanks Katie this has really helped me a lot especially after coming back from a back injury. I’d recommend this to anyone look for a good set of post ride stretching exercises.👍🚴
Thank you. Have done this the past two nights and feel better for it.
I followed this stretching regime after my 2.5hr zwift session yesterday and I can honestly say it has worked well. Going from my previous efforts at stretching to this has meant I am less sore today and feel ready to hit the week's training with confidence. Thanks Katie :)
Thanks Katie. Feeling a bit sore after a sportive yesterday and needed a quick stretching routine. This is fab and I’ll try and incorporate it into my daily routine!
Dear Katie,
First I want to say thank you for posting this video in the love and offering that it is meant to be, and clearly a lot of people are grateful! There are things I LOVE about this video, for SURE!
What I love:
-the offering itself, and the heart that intended it. Because I can tell you really have a heart for helping people! And these stretches are so important! Which leads me to the 2nd one...
-You are right in that these are GREAT stretches for post-ride...in fact, they are also great for anyone who has to sit a lot for work or study, or in the car! There is an epidemic of lower back and tight hip issues out there because we all sit so much, and these stretches are amazing for that!
-Your comments about breathing into the pose. YES, YES, YES. I love it. And by the way, no worries if anyone can hear your deep breathing---it's added reminder and encouragement for them!!!! Way to go!
I hope it is not offensive if I share one concern with you?
I know that you are not a yoga teacher, and I even saw someone's comment about liking your imperfect descriptions and explanations---and yes, I can totally appreciate the authenticity and realness in that! I wish more people were authentic in this world.
That said, I have a little concern over the knee to ankle alignment in some of your poses, that you may have some knee issues later (or that members of your vast audience will, if they think what they are seeing is safe). Might I encourage you or invite you to get with your local yoga teacher and have he/she/they help you with some the alignment? I so, so LOVE what you are doing for people here, and I know that your intent is from a giving heart. I came here myself because, even though I am a yoga teacher myself, I can use fresh inspiration at times, and don't always want to "practice alone" in my own home practice after I ride my Indoor Bike, so I like to try out different "Yoga for Cycylist" videos. I loved the selection of poses that you brought in, and I love your heart! Just concerned as a teacher for you and your followers (kudos on your following, WOW! seriously amazing, and a testimony to the heart and effort you put in) , so I am risking inviting negative reactions by sharing my concern (I don't normally do this), but you seem like such an authentic person who might appreciate the knowing, for yourself and the people you serve.
Have a beautiful day--you deserve it!
Beautifully said ❤️
Much thanks for this, Katie 🙏🏼
Always love the down to earth comments at the end
I love this video and follow along after every ride. Two comments: one, when you tilt your foot upward during the hamstring stretch you are more likely to bother the sciatic nerve, so if you feel it in your calf then you should try pointing your foot in the opposite direction. The other thing I found is that after doing the final stretch you can pull your knee towards your body to get a pleasant complementary glute stretch whilst you’re there.
Something I need to do more of, useful routine, thanks Katie.
It is a goal I have this year to stretch more, before and after a ride.
Thanks for sharing, Katie. I was looking for some nice stretches to do after my rides for a long time.
Great video! Thank your for sharing and keep up the great work!
Awesome routine
Great video. As someone who has had huge pain - just doing a few of these immediately after a cycle is critical.
Thank you for being real and positive. And thank you for sharing your unadulterated thoughts. This helps me for sure.
Shot Katie, very helpful! Just did this routine and turns out I'm also a tight left. I agree, consistent stretching is key! Thanks so much for making this, love it 🤩
Excellent stretches and great commentary and delivery. For hamstrings, I put my straight arms with knuckles behind me helps to keep back straight.
Followed this video today!
This really has helped me. Keep up the good work .
Going to have to watch this every day great stretches in a short time
thanks for this helpful stretch.
Thanks for that. Just tried it after my ride. Very good as there's no balancing involved!
Loved it!
omg i love this video so much stop !!!!! 10/10 stretches
Great routine Katie. I’ve started doing these stretches after my Zwift rides! Great cool down! Thx
Thanks again for these Katie. Been doing a Zwift workout plan and doing these at the end of the session sets me up for a pain free day and allows me to cool down properly ❤️
This was super-helpful. Thanks!
This short effective routine is just what I was looking for, to warm up for an interval session on the trainer after spending the workday sitting hunched over a computer.
Thank you so much !!!
This is the best cycling warmup I've found, RUclips or elsewhere!!!
Why thank you!!! Glad you like :)
Just what I need!!! I used to be super bendy, now I’m a 55 year old plank of wood! Thanks Katie ❤️
Doing this everyday it’s a nice stretch thank you
Thank you. I just love follow along videos. Too many videos out there to pick. Might as well pick one from a cyclist. Thanks again.
Thanks for sharing Katie. I find that with all the cycling I am doing my hips, back, and calves are getting out of balance. These stretches will certainly help.
Thanks for these helps me ride painfree
Awesome inspiration for my first stretch - next ride I promise !
THis was very helpful. Thank you
Thanks Katie - great short stretch sequence - covering all the lower-body bases - perfect. Great to hear you mention the breath - it's so important in yoga and stretching (and just staying alive I guess..haha) A long slow out-breath will always help to deepen a stretch as it tells our nervous system that we are safe and can relax, thereby helping the muscles to lengthen. Short breaths tell us we are not safe, maybe that we are being chased by a tiger, so we tense our muscles to get running etc. So breathe slow and easy. Enjoy the stretch. (P.S. I am a yoga teacher which is why I go on about the breath loads) Thanks so much for your content - love the authenticity!!
Only been doing this for a few days and I already feel a difference, very motivating to keep it up! Thanks for this simple stretch routine :)
No worries at all, glad it helps you :)
I think this will become my stretching routine. Awesome Video...Thanks!
Wonderful video that helped me a lot; thank you!
Still doing them! They help my recovery enormously 😊
Thank you for sharing this post cycling stretching routine! I don't normally comment on videos but felt the need to express my thanks as this video coincided with me starting to experience tight hamstrings and glutes after a ride. Will be part of my cycling routine moving forwards!
Katie you are producing some great vids and you are a stunner!
Cheers Brendan! :)
Fantastic-gets to the point without all the waffle. You are amazing
Thanks, as a typical bloke I put these things off! Appreciate the effort you made.
Thanks Katie, very useful video. I know some of these stretches already and have learnt some new ones from you. I'll be starting to use this stretching routine going forward.
Yaaaasssss!!!!! :)
Thank you Katie for this fine video. Best stretch along video I've seen. It has stretches I've never done before and feel good.. Your videos have improved my wife and I cycling including mtb. Great job 👏.
Ahhh Jose thanks!! That’s proper nice and glad you enjoyed :)
Great instructions!!
Thank you,
As a ballet dancer with the passion for cycling I have a pretty wide stretching experience and always ensure to have a good session of stretches after each ride, in my opinion your tutorial is great, I find those exercises the most helpful and relaxing for the muscles involved in cycling and I always do those ones too! Personally I also add some more back and neck exercises along with foam rolling, that absolutely helps if you have very hard legs after a long ride!
I also want to thank you for the great videos you make! Cheers from Italy!!
Thank you so much for share this.. This morning I do twice and feel comfort.. Keep healthy 🇮🇩🚲🙏
Thank you. You are the BEST !!
Brilliant thanks! ❤
Thanks Katie! This is perfect. Short and effective. I may actually be able to stick to it!
Exactly!!! Also once you get used to the stretches it takes 6-7 mins max!!! Defo worth it!!! You can dooooo ittttt! :)
How a tiny space is quite enough to perform those simple, but efficient exercises !!! Awesome post, Katie 🤙 have a great weekend 🚲🌄
You can literally do them anywhere!! And they make a huggggge difference for sure!
Excellent- thank you
Great stuff
Thanks, Katie. It was hurting just watching you do some of those stretches! But wish I had tried this when I used to cycle. May have helped me get into a better tuck position when descending and more aerodynamic position when time-trialling.
Thanks really helped after 4 days riding in la Palma
love the tie in with yoga, I've been doing yoga with an amazing local yoga instructor as well as the you tube stuff for two years now. The only problem is my road bike hasn't left the turbo trainer for almost a year. In my defence we do live in Glencoe and it's snowed for the last two days ! Love your videos Katie
I loved the stretch! Did it right now after a 30km ride. Thank you!
Thank you, finally some yoga I can actually do
Good one Katie. I’ve started yoga a few months ago too and I find pretty much the exact same poses that you demonstrated are the most useful for cyclists. Our hips get sooooo tight. I’d leave my yoga mat out all the time but the cat uses it as a scratch mat!
Thanks Katie, just done your stretches for a week & they are brilliant. Also told a friend & we did your stretch video together at the weekend 👍😃🚴♀️🚴♀️🥳🥳
Pigeon pose is the best, it really helped my back and hip pain after having my kids. You can use blankets and pillows to prop you up and go for a really long one, so you can really relax into it and get a mega stretch.
Great stretch along Katie! Couldn't agree with it more for recovery and longevity. Might I add for those "more tenured" riders with creaky bones, as we age and the joint cartilage wears thin, to be careful to avoid full body weight compression on the joint. I did runners lunges for over 30 years, however learned that joint is not meant to be compressed while rotated. I switched to doing a similar stretch on my back. Enjoy the ride!
Funny, I was just looking for a quick stretch vid for after riding that wasn't 30mins+ 👍 Thanks for that Katie
Excellent stretch routine . Even on non-cycling days - post shower/bath helps enormously.
So glad you like and it's helped! :)
I love how quick, simple and cyclist-targeted this is. Just did this after my workout and feel great! Although I must admit; I found breathing quite a struggle since I spent half my time chuckling. Thank you for such quality content.
No worries! Glad you and the limbs enjoyed :)
Best one out!
By following this I can finally touch my toes for the first time in my life. Thank you!
Awwww so so glad!!! :)
I do a lot of these same ones, but it's nice to have a great 'stretch-along' vid like this. Thanks, Katie!
Cheers Randy :) have a good weekend!
@@KatieKookaburra same to you! 🍻
My stretching these days consists of me putting the beers on the top shelf of the fridge freezer.
That’s quite a stretch, mate.
@@jafuni9349 depends how tall you are
Great. I needed to know this stuff. Legs ache after a few long rides. Thanks
Great video thank you, Will try these out.
Cheers Steve! Have a good un!
I’m enjoying this sequence of stretches. Just what I was looking for. All on the mat, they seem to flow naturally; and you pivot about on one plain, without the standing up/getting back down interruptions. Also, for any (ie all of us) time starved cyclists, it takes just a few minutes (or two songs).
And. It. Works.
Nice routine. Thanks for sharing!
Cheers from snow-covered Philadelphia.
Good video, thanks 😊
Great Vlog Katie, stretching is a weakness of mine, thanks for sharing
Same Tony, but we got to start somewhere :)
Thank you for this, really helping my tight muscles
Happy to help!
Very helpful
Nice and simple and refreshing to learn from someone who isn't as flexible as play doh!
I forward it to my friends and family cause it’s truly helping with flexibility and as you said quick stretching every day is improving my flexibility and cycling every session I go out there