You’ll find here a series of simple stretches that I practice every day. There are many others, but these are, for me, the most important and the most useful after a cycling session. They help release tension, improve flexibility, and reduce stiffness.

Before starting, a few essential principles:

• Work gently, without sudden movements. Aim for a gradual stretch.

• Avoid stretching when cold: walk a few minutes or lightly activate the muscles first.

• Pay attention to sensations: never push into pain. The more intense the session was, the gentler the stretching should be.

• Breathe freely, exhaling during the extension.

• Practice regularly: a few minutes often are more effective than a long session from time to time.

• Respect holding times: 6 to 10 seconds during warm‑up, 30 to 45 seconds during recovery, repeated 3 to 5 times.

For each exercise, hold the position until you feel a light stretch, then release.

If you feel pain, consult a healthcare professional. The advice on this site is for informational purposes only.

Psoas

Stretching the Psoas

1.    In a lunge position with about 70 cm between your feet.

2.    Place the back knee on the floor and lean your body forward until you feel a stretch in the front of the hip, gently pulling on the front knee with your hands.

3.    Once you reach your maximum comfortable position, slowly rotate your shoulders and hips toward the front leg.

4.    Hold the position for 30 seconds, then switch sides. Keep your back straight throughout the exercise.

Hamstrings 

Stretching the Hamstrings

1.    Sit down and extend the leg you want to stretch in front of you, keeping the knee straight.

2.    Lean slightly forward until you feel the stretch at the back of the thigh, then try to pull your toes toward you (using your hand if you can reach them).

3.    Hold the position for 6 to 8 seconds. Release, wait a few seconds, then stretch the hamstrings again by leaning a little further.

4.    Hold the position for 30 seconds, then switch sides.

Quadriceps

Working the Quadriceps

1.    Place your left hand against a wall, bend your right knee, and hold your ankle with your hand. Gently bring your foot toward your glute without moving your upper body and without leaning forward.

2.    Without moving the foot, gently press it downward while holding it with your hand. Hold the position for 10 seconds.

3.    Stretch the front of the thigh a little more by bringing the foot closer to the glute.

4.    Hold the position for 30 seconds, then switch sides.

Calves

1.    Stand facing a wall, placing your hands flat at shoulder height with your arms slightly bent.

2.    Place the leg you want to stretch behind the other, feet pointing forward, heels firmly anchored to the ground.

3.    With your back straight, move your hips forward without lifting the heel until you feel a stretch in the calf.

4.    Hold the position for 30 seconds, then switch sides.

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