Preventing Cycling Injuries with Yoga: Pre-Ride Stretches

Cycling is a fantastic way to stay active, but the repetitive motion, long distances, technical terrain and tight muscles can sometimes lead to injury. Incorporating yoga into your pre-ride routine can help prevent a few common issues by enhancing flexibility, increasing mobility, and improving muscle balance and alignment. Here are some of my go to yoga stretches you can do before hopping on your bike to ensure your body is primed for performance and protected from injury.

1. Cat-Cow (Marjaryasana-Bitilasana) for Spine Mobility

Cyclists often experience tightness in the lower back from long periods in a hunched position. Cat-Cow is a great dynamic stretch that loosens up the spine, activates blood flow in the thoracic muscles, improves posture, and warms up the core.

• Start on all fours, with your wrists under your shoulders, palms flat with fingers spread and knees under your hips.

• On an inhale, arch your back (Cow Pose), lifting your chest and tailbone toward the sky.

• On the exhale, round your spine, tucking your chin toward your chest (Cat Pose).

• Repeat for 5-8 rounds, moving with your breath.

Benefits: Increases spinal mobility, stretches the back, and improves postural alignment.

2. Low Lunge (Anjaneyasana) for Hip Flexor Release

Tight hip flexors are a common problem for cyclists due to the constant forward motion of pedaling and lack of counter activity. The low lunge stretches the hips and quads while strengthening the legs, core and breathing.

• From a standing position, step one foot back into a lunge with the front knee stacked over the ankle.

• Lower the back knee to the mat, untucking the toes, and press your hips forward while reaching your arms overhead.

• Hold for 5 deep breaths on each side.

Benefits: Opens the hip flexors, stretches the quads, and lengthens the torso, countering the forward-leaning cycling position.

3. Downward Facing Dog (Adho Mukha Svanasana) for Hamstring Flexibility

Hamstring tightness is another frequent issue among cyclists, leading to low back strain and poor pedaling efficiency. Downward Dog is an essential full-body stretch that targets the hamstrings, calves and shoulders.

• From a plank position, lift your hips toward the sky, creating an inverted "V" shape with your body.

• Keep your knees slightly bent if your hamstrings are tight, don’t focus on getting your heals down to the floor if you have to round your back to get them there. The goal is to elongate your spine from the tailbone to the crown of your skull before placing heals flat.

• Hold for 5-8 deep breaths, focusing on lengthening your spine and legs. I like to alternately pedal my legs by bending one knee and extending the other side with each inhale - exhale

Benefits: Stretches the hamstrings, calves, and lower back while strengthening and opens the shoulders.

4. Garland Pose (Malasana) for Hip and Ankle Mobility

Maintaining good mobility in your hips and ankles is key to efficient cycling. Garland Pose stretches the hips, inner thighs, and ankles while also helping improve overall balance.

• Stand with your feet slightly wider than hip-width apart, toes pointing outward.

• Squat down as low as you can, bringing your hips toward the heels.

• Press your elbows against your inner knees, using them to open the hips, and bring your hands to a prayer position.

• Hold for 5 deep breaths.

Benefits: Improves hip and ankle mobility, stretches the groin and inner thighs, and helps with posture and balance.

5. Twisted Lunge (Parivrtta Anjaneyasana) for Thoracic Mobility

Cycling often leads to a stiff thoracic spine (mid-back), which can impact breathing and body mechanics. A twisted lunge will loosen this area and improve rotational mobility important for handling, strengthens breathing and body balance on the bike.

• Begin in a low lunge position with your right foot forward.

• Place your left hand on the mat inside your right foot and twist your torso to the right, extending your right arm to the sky.

• Hold for 5 breaths, then switch sides.

Benefits: Stretches the hips and legs, strengthens the core, and improves thoracic rotation.

6. Bridge Pose (Setu Bandhasana) for Glute Activation

Weak or inactive glutes can lead to overcompensation in other muscles, causing knee pain, pelvic tilt and lower back strain. Bridge Pose is a simple yet effective way to activate and strengthen the glutes while also releases neck and shoulder tension before your ride.

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

• Press your feet into the ground as you lift your hips toward the sky, engaging your glutes.

• Hold for 5 breaths, then lower down with control. Repeat 3-4 times.

Benefits: Strengthens the glutes and lower back, improves hip mobility, relieves tension and activates the muscles needed for strong, efficient pedaling.