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

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

Stretch Exercises Illustrated: Upper Body

→ 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.

chest stretch another chest stretch

Chest Stretch
Hold hands behind your back and lift your arms as high as you can. This is a great stretch to have a partner assist you with if you can't lift your arms very high by yourself. Just have your partner lift your arms, holding your upper arms (not pulling on your hands).

Chest Stretch
Hold your hands above your head and lift your arms back as far as you can. A partner can also assist with this stretch to increase the intensity.

shoulder stretch shoulder stretch triceps stretch triceps stretch

Shoulder Stretch
First, extend one arm in front of you (like you're going to shake someone's hand. Then, with the other arm, grasp the upper arm of the first arm and pull your arm across your chest. Make sure not to pull on the elbow joint.

Triceps stretch
Especially for those who ride road bikes, your triceps work very hard to help support your body while you ride. So this stretch is a great reward for all that hard work. First, extend one arm up over your head. With the other hand, grasp the first arm just above the elbow and pull it toward the midline of your body. The forearm should be completely relaxed and just hanging down your back. Repeat on the opposite side.

forearm stretch  

Forearm Stretch
This is a great stretch after you've spent hours on the bike. Extend one arm and press down (on a tree, your other hand, anything that will provide resistance). Repeat on both sides.

 

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