Top 10 Stretches for Cyclists Before & After Riding to Stop Pain/Injury 

Hey from 2020: I’m so glad I found this I’ve been riding for 3 months and this helped out a lot !

I always went to school with my new bike without warming up and boy I was sprinting with it but after 15 days I payed for It, i couldn't walk for 3 days my right leg got injured but luckily today im cured so I learned the lesson and dont forget guys every day warm up!!

I wish I could’ve seen this video a lot sooner, thank you for the valuable tips! I been doing stretches that weren’t fully stretching my quads, hamstring and calf muscles. Time to cycle to Chicago now! 🚴

I'm going to utilize this video to the Max. I bike alot and this video is excellent, thank you both.

I LOVE THIS! I was unable to sleep once due to the pain after cycling for hours. After just 11minutes of super easy stretches and hilarious banter, the pain is all gone! Instead I’m left with this nice warm feeling all over the muscles. Thank you so much to the most famous physical therapists on RU-vid 😉 this duo is really the best. So underrated! Hope u get more attention and views.

thanks. from a cyclist

Hi Guys, im from South Africa and your information has changed my life! You guys really add value to the 🌎

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Ironic, but Bob says he doesn't use "clips" but those "cages" are called "clips." And Brad says he uses "clips" but in practice, he actually uses "clipless." No... I'm not kidding.

You really put that stretch out strap through the works today. So good for those with little or no grip strength. Of course I'm looking at your video and thinking, "that's a yoga pose, that's another yoga pose, oh, and that too, is a yoga pose." LOL. Have you shown your exercises with the theraband yet? Might not dig in so much into the back. Just a thought. Cheers!

Thank you so much for this! As an avid cyclist my lower back was seizing up and I just did these and I am able to stand up straight for the first time in 3 days. I had never had this issue happen before but i will be doing some of these stretches every day from now on! The standing back stretch with and without the strap immediately relieved the pain and tightness.

you guys are the OGs of self help

Good stuff guys, thanks. Also for all our old guy and old gal sports pursuits...

thanks so much been having some pain

I promise to ride from now on for my knee pain it really stiff

Bob and Brad are super helpful to new indoor cyclists like me. I will be doing these stretches to their video ! Thank you fellas.

Thanks for all that information and assistance for Cyclists.. PEDAL ON !!!!!!

awesome! Thanks guys. I do all of this and then meditate for 40 minutes post cycling while lying on a McKenzy lumbar support on a hard floor. I also sleep on the floor with a McKenzy support wrapped around my waist. That totally helps my scoliosis and anterior dislocating shoulders :-) I use a divinci tool on the cervical and a 12" chirp wheel on my thoracic spine. I have severe osteophytes up and down my spine :-/

Omg this works wonders now I feel relaxed and pain is gone. On day of purchase of my bike I did cycling for 3kms because the shop from where I purchased was 3kms away from my home and that give me pain in my right leg and with that pain it was uncomfortable to sleep but now I feel better after doing this stretchs✌️

I'm not exactly as I play on my bike but thanks I needed to see that

First 😘😘😘 brad do another video about spondy ... and also can you do video about pudendal neuralgia or put it on ur list please

And I will bike on the steepy roads. Lol

this is really helpful and scientific ways to prevent back and neck injuries for cyclists. Thank you.

Would you guys recommend bike riding for someone who is recovering from a severe lower back sprain? I have a disc herniation in the l3 lumbar region which hasn't given me much trouble. It gave me paralyzing pain years ago but most of that pain is gone. Here's the kicker. I woke up one morning and my back was locked in a severe spasm. This was allegedly because of a lower back sprain. I say allegedly because I went to the emergency room afterwards and that's what they diagnosed it as due to previous visits. The last time I was in the ER I was in their for an incredibly painful and debilitating back sprain that healed pretty quickly. This new back sprain is in the lower right side of my back. I can't straighten up my back, all though sometimes after heat treatment or stretching on a bed I can straighten up for a few minutes. I think this sprain may be irritating the herniated disc but I'm not sure. I know for a fact that I'm doing better since I first sprained my back, but now most of the pain takes place in the lower right buttock and shoots all the way down my right leg. Classic case of sciatica right? Well idk, my Doctor said If I don't get better she would have me go for a lower back MRI. I'm not in nearly as much pain as Day 1, buy my back is still locked in a weird spasm. What do I do? Is bike riding even an option? I have done it recently, but I don't want to further injure myself.

Would it be harmful to hold stretches for 1-2minutes?

If my goal after a cycling workout is simply to reduce soreness and cramping, would a muscle roller on the afflicted muscles work as effectively as stretching?

These guys are like Siskel and Ebert

I recently had a pulled muscle of strain, I use bicycle every day, it was so painful, that i could not walk, if i moved my left leg a bit i felt a piercing pain on my back. I had to get an injection because every time i tried to take a step it will just cause an unbearable pain. I stopped cycling for about year, then last weak I went for a straight 50miles ride and 4 days ago I am starting to feel the same pain, it's not too bad but I am feeling pain when I get up, or certain left movement. Is it ok for me to keep riding bicycle? Should I keep cycling lightly? Like 5 to 15 miles a day? Or I'm I fucked for life?

stoked for bob and brad makin these cycling pains go away!!! Thanks guys. Also if you dont have a strap, im sure as cyclists a tube is available and if Bob and Brad say its ok to use like i just did......ride on!!!!

7:07 Costanza

Oh yeah, I've stumbled into many of these stretches on my own. They are also incorporated into many of the yoga for cyclists sessions I join in.

So today I got a new mountain bike and it was hard to pedal. I haven't biked in like a week, and I think I went biking for 3 hours. Now I'm watching this while I'm suffering from leg pain. I'm going to do these exercises the next time I bike. Thanks both of you, I also watched the bike set-up video.

What do you recommend for those starting on a treadmill?

Yoooooooooo Bob gotta chilllll 🤣🤣🤣

Brad is hot as hell

Thank you

can someone list the exercises?

Very Informative

thank you guys! very helpful

What about ITB?

Thanks for the help! I hope it works

Thanks

Thank you

Thank you!

Lol, bow chicka bow wow...

thank you for these good information

Nice video

Thanks Guys!

Just do YOGA and you are sorted. Why waist so much time watching video. Yoga Rocks.

Don't have all the tools

Why do they need so many props? It's so unnecessary and goofy.