{"id":26855,"date":"2025-05-27T20:24:33","date_gmt":"2025-05-27T20:24:33","guid":{"rendered":"https:\/\/breakthrough-pt.com\/?p=26855"},"modified":"2025-05-27T20:26:13","modified_gmt":"2025-05-27T20:26:13","slug":"biking-benefits-stretches-exercises","status":"publish","type":"post","link":"https:\/\/breakthrough-pt.com\/es\/blog\/biking-benefits-stretches-exercises\/","title":{"rendered":"Beneficios, estiramientos y ejercicios del ciclismo"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><em>Written by Mary McKinnon, PTA<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The American Heart Association states vigorous and moderate-intensity exercises, including biking, have the following health benefits:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer\u2019s, and several types of cancer<\/li>\n\n\n\n<li>Better sleep, including improvements in insomnia and obstructive sleep apnea<\/li>\n\n\n\n<li>Improved cognition, including memory, attention, and processing speed<\/li>\n\n\n\n<li>Less weight gain, obesity, and related chronic health conditions<\/li>\n\n\n\n<li>Better bone health and balance, with less risk of injury from falls<\/li>\n\n\n\n<li>Fewer symptoms of depression and anxiety<\/li>\n\n\n\n<li>Better quality of life and sense of overall well-being<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Post-Exercise Biking Stretches &amp; Exercises<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sometimes bikers experience chest tightness or stiff necks after exercising. To alleviate tight muscles, try these exercises:<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"474\" height=\"632\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-01.jpg\" alt=\"\" class=\"wp-image-26857\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-01.jpg 474w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-01-225x300.jpg 225w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-01-9x12.jpg 9w\" sizes=\"auto, (max-width: 474px) 100vw, 474px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Foam Roll Neck Exercises<\/strong><br>Leaning forward over the handlebars can stress your neck and cause the neck muscles to tighten. Try this exercise to relax ropy muscles:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on your back with the foam roll at the base of your head or under your neck.<\/li>\n\n\n\n<li>Turn your head from side to side to lubricate stiff joints and relax taut muscles.<\/li>\n\n\n\n<li>Nod to strengthen your deep neck flexors and elongate the muscles in the back of your neck.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"631\" height=\"473\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-02.jpg\" alt=\"\" class=\"wp-image-26858\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-02.jpg 631w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-02-300x225.jpg 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-02-16x12.jpg 16w\" sizes=\"auto, (max-width: 631px) 100vw, 631px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Foam Roll Pectoral Stretches<\/strong><br>Open your chest with this stretch:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on your back with the foam roll supporting your spine from your head to your tailbone.<\/li>\n\n\n\n<li>Place your arms in a goal post position and allow gravity to open your chest by drifting your arms toward the floor.<\/li>\n\n\n\n<li>Place your arms in a Y position to stretch the tight muscles that attach your arms to your chest.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"564\" height=\"753\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-03.jpg\" alt=\"\" class=\"wp-image-26859\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-03.jpg 564w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-03-225x300.jpg 225w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-03-9x12.jpg 9w\" sizes=\"auto, (max-width: 564px) 100vw, 564px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Thoracic Foam Roll<\/strong><br>Bending over the bicycle can tighten your mid-back. Unwind those muscles with this foam roll technique:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on the ground with the foam roll perpendicular to your spine and under your ribs.<\/li>\n\n\n\n<li>Bend your knees.<\/li>\n\n\n\n<li>Cradle your head with your hands.<\/li>\n\n\n\n<li>Walk the foam roll from the top of your ribcage to the bottom. Arch back slightly to create space between the joints.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Open Books<\/strong><br>This movement also relaxes the mid-back and spine:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on your side.<\/li>\n\n\n\n<li>Bend your knees and place your straight arms in front of your shoulder.<\/li>\n\n\n\n<li>Support your head with a pillow or ball.<\/li>\n\n\n\n<li>Lift your top hand toward the ceiling and keep your hand in view as it drifts back.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"535\" height=\"714\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-04.jpg\" alt=\"\" class=\"wp-image-26860\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-04.jpg 535w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-04-225x300.jpg 225w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2025\/05\/Biking-Benefits-04-9x12.jpg 9w\" sizes=\"auto, (max-width: 535px) 100vw, 535px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Shoulder External Rotation Exercise<\/strong><br>The static use of your shoulders and elbows can stiffen your shoulder joints. Gentle movement can alleviate the stiffness and allow relaxation:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>While standing, bend your elbows so your hands are even with your elbows.<\/li>\n\n\n\n<li>Hold a light TheraBand.<\/li>\n\n\n\n<li>Keep your elbows gently by your side and open your hands. This lubricates your shoulder joint and brings blood flow to your rotator cuff.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">For More Help, Consult a PT<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you&#8217;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:<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\">Pedir una cita<\/a><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[41],"tags":[],"class_list":["post-26855","post","type-post","status-publish","format-standard","hentry","category-health-news-you-can-use"],"acf":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/breakthrough-pt.com\/es\/wp-json\/wp\/v2\/posts\/26855","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/breakthrough-pt.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/breakthrough-pt.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/breakthrough-pt.com\/es\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/breakthrough-pt.com\/es\/wp-json\/wp\/v2\/comments?post=26855"}],"version-history":[{"count":0,"href":"https:\/\/breakthrough-pt.com\/es\/wp-json\/wp\/v2\/posts\/26855\/revisions"}],"wp:attachment":[{"href":"https:\/\/breakthrough-pt.com\/es\/wp-json\/wp\/v2\/media?parent=26855"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/breakthrough-pt.com\/es\/wp-json\/wp\/v2\/categories?post=26855"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/breakthrough-pt.com\/es\/wp-json\/wp\/v2\/tags?post=26855"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}