After a bike ride
Unlock your hips and back after cycling
Cycling keeps your body folded forward for a long time: your hips stiffen, your back and chest stay closed. This routine runs through five stretches, standing then on the floor, to relax them after your ride.
~5 min · 5 movements · standing then on the floor
Standing cat-cow
0:40The standing version of cat-cow. No need to get down on the floor — doable anywhere, even at your desk.
Hands clasped behind back
0:30Opens the chest and counterbalances the forward-rounded posture we all develop in daily life.
Standing hamstring stretch
1:00Stretches the back of the thigh standing up, without having to get down on the floor. Convenient to do anywhere.
Runner's lunge
1:00Deeply stretches the hip flexors, where the muscle shortens from sitting or running.
Figure 4 stretch
1:00Stretches the deep hip muscles and glutes, which often tighten from prolonged sitting.