Stretching & Flexibility 101: Tips For Better Cycling and Better Living

By Lorri Lee Lown
USAC Licensed Coach, ACE-Certified Personal Trainer

Stretch Exercises Illustrated: CORE

→ Stretching 101 | Lower Body Illustrations | Core Illustrations | Upper Body Illustrations

Please note that these are only a small sampling of the many safe stretches available to you. For additional stretching options, please utilize the references I've listed on the main stretching page. If you've got a favorite stretch that I didn't include, take a photo and send it (along with a brief description), and maybe I'll include it on this site! If you need further assistance with these or other stretches, please contact a personal fitness trainer or physical therapist.

lower back stretch spinal twist stretch

Lower Back
Sit with both legs extended in front of you. Cross one leg over the other, placing your foot flat on the ground as close to the other knee as possible. At the waist, turn toward the bent leg, placing the opposing arm on the outside of the knee/thigh. Continue turning your body until you're facing backwards. Extend your back arm to intensify the stretch. Reverse and repeat on the other side.

Spinal Twist
Lie on your back with your knees bent and your feet on the ground. Drop both knees to one side and extend the opposite arm in the other direction. For an additional stretch, you can cross your knees before dropping them to the ground. Reverse and repeat on the other side.

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