Written by Mary McKinnon, PTA
Biking is a wonderful sport to improve your physical fitness and/or to enjoy the camaraderie of a cycling group. While biking, one can breathe the fresh air, feel the rush of the wind, and appreciate nature. There is also personal satisfaction after biking up a steep hill or the feeling of exhilaration after biking downhill. Whether your motivation is to enjoy nature, to reach a goal, or to socialize, there are numerous health benefits from biking:
The American Heart Association states vigorous and moderate-intensity exercises, including biking, have the following health benefits:
- Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s, and several types of cancer
- Better sleep, including improvements in insomnia and obstructive sleep apnea
- Improved cognition, including memory, attention, and processing speed
- Less weight gain, obesity, and related chronic health conditions
- Better bone health and balance, with less risk of injury from falls
- Fewer symptoms of depression and anxiety
- Better quality of life and sense of overall well-being
Post-Exercise Biking Stretches & Exercises
Sometimes bikers experience chest tightness or stiff necks after exercising. To alleviate tight muscles, try these exercises:
Foam Roll Neck Exercises
Leaning forward over the handlebars can stress your neck and cause the neck muscles to tighten. Try this exercise to relax ropy muscles:
- Lie on your back with the foam roll at the base of your head or under your neck.
- Turn your head from side to side to lubricate stiff joints and relax taut muscles.
- Nod to strengthen your deep neck flexors and elongate the muscles in the back of your neck.
Foam Roll Pectoral Stretches
Open your chest with this stretch:
- Lie on your back with the foam roll supporting your spine from your head to your tailbone.
- Place your arms in a goal post position and allow gravity to open your chest by drifting your arms toward the floor.
- Place your arms in a Y position to stretch the tight muscles that attach your arms to your chest.
Thoracic Foam Roll
Bending over the bicycle can tighten your mid-back. Unwind those muscles with this foam roll technique:
- Lie on the ground with the foam roll perpendicular to your spine and under your ribs.
- Bend your knees.
- Cradle your head with your hands.
- Walk the foam roll from the top of your ribcage to the bottom. Arch back slightly to create space between the joints.
Open Books
This movement also relaxes the mid-back and spine:
- Lie on your side.
- Bend your knees and place your straight arms in front of your shoulder.
- Support your head with a pillow or ball.
- Lift your top hand toward the ceiling and keep your hand in view as it drifts back.
Shoulder External Rotation Exercise
The static use of your shoulders and elbows can stiffen your shoulder joints. Gentle movement can alleviate the stiffness and allow relaxation:
- While standing, bend your elbows so your hands are even with your elbows.
- Hold a light TheraBand.
- Keep your elbows gently by your side and open your hands. This lubricates your shoulder joint and brings blood flow to your rotator cuff.
For More Help, Consult a PT
If you’re dealing with persistent tightness, joint pain, or discomfort while biking, consider consulting a physical therapist. A PT can assess your posture, strength, and flexibility to create a customized plan that helps you ride longer, recover faster, and stay injury-free. Tap below to schedule a visit with one of our expert doctors:
