When it comes to riding, we know that it’s sometimes hard to resist the urge to hop right in the saddle and set off for your destination. But taking just a few minutes to stretch before and after you get pedaling will help prevent injury by engaging the muscles that power your ride.

 

One of the simplest and most efficient ways you can improve your cycling life is to integrate targeted stretching into your routine. In this video, NYU Langone Health’s Heather Milton demonstrates key exercises you can easily practice at home to keep your on-bike time running smoothly.

 

Want to speak with a Sports Health Expert? As Bike New York’s official healthcare partner, NYU Langone has exclusive concierge service for our members.

 

 

 

Check out the full video:

 

Here’s a quick overview of the exercises we cover in this video:

• Intro to Warming Up (jump to :30)
• Glute Bridges (jump to :50)
• Lunge to Hamstring Stretch (jump to 1:26)
• Lateral Lunge with Ankle Dorsiflexion (jump to 1:48)
• Cat & Cow (jump to 2:03)
• Plank with Hip Extension (jump to 2:19)
• World’s Greatest Stretch (jump to 2:37)
  
• Intro to Cooling Down (jump to 3:05)
• Half-Kneeling Psoas Stretch (jump to 3:33)
• Fingers Behind Back T Spine Extension (jump to 4:00)
• Upper Trap (jump to 4:17)
• Thread the Needle (jump to 4:39)

 

Thanks to Heather and the team at NYU Langone Health for sharing such useful tips!

 

There’s a lot to love about Spoketober. As if 31 days of heart-pumping, endorphin-charging rides weren’t enough, registrants can enjoy all kinds of benefits thanks to the generosity of our fantastic sponsors. NYU Langone Health, Bike New York’s official Healthcare partner, has provided a 10% discount for all Spoketober participants for their first NYU Langone Health Sports Performance Center service.