Stretching for Indoor Cycling and Beyond
- Kaila & Mike Minion
- 40 minutes ago
- 6 min read
Why Post-Cycling Stretching Matters
After a ride or a workout — whether a short spin or a high-intensity indoor cycling class or a strength training session — your muscles, especially in the legs and hips, are warm and primed. That’s the ideal moment to stretch.
If you cannot stretch after physical activity, make sure you warm up a bit before stretching. You can have a hot shower or bath, or do some basic body movements like marching on the spot or going through a range of motion in your joints to get the muscles, tendons, and ligaments primed and ready for the stretch.
Stretching after cycling helps:
Increase flexibility and range of motion, which keeps your joints and muscles working smoothly.
Prevent muscle imbalances — because cycling repetitively works certain muscle groups, some muscles can get tight while others stay underused; stretching helps restore balance
Enhance recovery and circulation, helping deliver oxygen and nutrients to your muscles and flush out metabolic waste products.
Reduce stiffness and risk of injury over time — regular post-ride stretching can keep joints healthy and less prone to overuse strain
Offer a moment of relaxation and mental calm, helping transition from the intensity of the ride into recovery mode.
For riders who are 35+ and appreciate lower-impact, body-conscious training, stretching can be a key part of a long-term mobility, joint health, and overall well-being plan.
🎥 Follow Along — Video Guide
Check out this video for a guided post-workout stretch routine:
Simple Post-Cycling Stretch Routine (≈ 8–10 minutes)
Below are some gentle, effective stretches to do after indoor cycling. Hold each for 30–60 seconds (or do 2–3 rounds of 15–30 seconds), depending on how your body feels. Breathe evenly and never force a stretch — go until you feel a mild tension, not pain.
Hamstring Stretch
Sit on the floor or a chair with your legs extended, or put your foot up on your bike or a bench. Hinge forward from the hips, reaching toward your toes, bringing your torso forward while keeping your spine long.
Hold 30–60 seconds. This helps relieve tightness in the back of the thighs, which can pull on the pelvis and affect lower-back posture.
Hip Flexor / Quad Stretch
Option 1
From a standing position, bend one leg and grab onto the ankle of that leg. Bring your knees together and press your hip forward slightly.
Hold 30–60 seconds per side.
Option 2
Place one of your feet on the center of your spin bike or a chair or a bench and press your hip forward with a slight bend in the knee of the leg you are balancing on. Keep the body tall and feel the stretch in your quad. Option to take the same arm as leg up to the sky for a deeper stretch.
Hold 30–60 seconds per side.
Option 3
From a kneeling position, step one foot forward so the front thigh is vertical (knee over ankle), tuck your pelvis/hip down towards ground, and gently push your hips forward until you feel a stretch in the front of the hip/thigh.
Hold 30–60 seconds per side. This helps counteract the hip-tightening effects of prolonged cycling posture and can improve comfort and pelvic alignment.
Glute / Hip Rotator Stretch
Option 1
Lie on your back or sit, cross one ankle over the opposite knee, then gently draw the bottom leg toward your chest until you feel a stretch in the glute/outer hip. Try to keep the knee out to the side.
Hold 30–60 seconds per side. This helps release tight glutes and hip rotator muscles — common trouble spots for cyclists, and important for hip mobility and preventing lower-back stress.
Option 2
Place hands on the ground and bring your right knee towards your right wrist and the right ankle towards the left wrist so the leg is parallel on the ground.
Slide the left leg back long on the ground so the hips evenly have weight distributed between them, and both hips face forward. Option to stay up tall here or begin to hinge forward from the hips, bringing the body to rest towards the ground (forward).
Anchor the forehead down on the ground or on stacked wrists or fists.
Hold 30–60 seconds per side.
Option 3
Sitting in a chair bring one ankle up and have it rest on the opposite thigh, allowing the knee to fall to the outside. Hinge slightly forward from the hips.
Hold 30–60 seconds per side.
Hips and Low Back
Supine Spinal Twist
Lie flat on your back with your legs extended. Extend your arms out to the sides and flat on the floor.
Bring your one knee toward your chest and grab it with your opposite hand.
Gently pull your knee across your body, ensuring your right shoulder stays flat on the floor. Place a yoga block, pillow, or folded blanket under the bent knee for support, if needed.
Hold for 30-60 seconds per side.
Adductor Stretch
(Option to do seated) Sitting up tall in your chair, slide body to the front of the chair.
(Option to do standing) Start with feet hip width apart.
Take one leg out to the side straight, keeping your toes on both feet firmly on the ground and facing towards the front. Bend the knee of the none straight leg and lean slightly forward. You will feel a stretch on the inner thigh of your straight leg.
Hold for 30-60 seconds per side.
Seated Head to Knee
Sitting on the floor bend one knee and bring the foot towards the body with the knee out to the side. Rotate the torso over the leg that is out long.
Hinge forward from the hips, bringing the chest towards the thigh. Option to grab onto the leg. Tuck the forehead towards the knee.
Hold for 30-60 seconds per side.
Calf Stretch
Option 1
On spin bike stand up so feet are parallel and legs are long with minimal bend in knees. Shift hips either all the way back (stretches more in the back leg) or slightly forward (stretches more in the front leg).
Cycle feet 1/2 a revoluton so the opposite is forward and repeat stretch.
Hold 30–60 seconds per side.
Option 2
Stand facing a wall, place your hands on it, step one foot back with heel on the ground and lean forward slightly forward towards wall bending front knee. Feel the stretch along the calf of the back leg.
Hold 30–60 seconds per side. Cycling keeps calves engaged — this stretch helps keep ankles mobile and can reduce stiffness or cramping.
Option 3
Stand facing a wall, place yuor hands on the wall and place one toe up on it. Bring your hips slightly towards the wall.
Feel the stretch in the calf of the leg with the toes up.
Hold 30–60 seconds per side.
How Long Should You Stretch
Static stretches (like the ones above) are best done after your ride, when muscles are warm and pliable.
Experts recommend holding each stretch 30–60 seconds. If you prefer, you can do multiple shorter holds (e.g. 2–3 sets of 15–30 seconds) — both approaches work.
How It Should Feel
Breathe deeply and relax — stretching should feel like a “gentle pull,” not painful or sharp. If you feel pain, ease off. Only go to the point of feeling the stretch and relax into it. As the muscles relax feel free to go a bit deeper.
Why We Do It
A short stretching session of 5–10 minutes post-ride can already make a big difference for recovery and mobility.
Repeating this regularly helps maintain flexibility, joint health, and helps to prevent tightness and overuse issues over time.
Alternatives To Stretching
Not a big fan of stretching or want something more? Try foam rolling or other myofascial release techniques to help your muscles relax and work out those kinks.
Check out this short foam rolling demo video for some ideas.
At Spinfinite, we believe in movement for long-term well-being. That’s why we encourage all members — whether you’re 35 or 55 — to not just ride hard, but recover smart. A quick 5–10 minute stretch after class can make a big difference: better flexibility, less soreness, stronger joints, and a body that stays resilient for many pedal sessions to come. We always do a quick 5-minute stretch at the end of each class and stronly encourage riders to take extra time to stretch again in their day as the more we practice the edges of our mobility the better recovered and mobile we come into each training session and each day.
Next time you finish a class, feel free to stick around for a longer stretch — your body will thank you.
Keep moving, keep recovering, and keep feeling strong. 💙 🚴🏻♀️
— Spinfinite Indoor Cycling