Bikes that are well-oiled and cared for perform better and last longer than neglected ones. The same can be said for our bodies. We need maintenance just as much as the machines they propel. So why do so many riders tune up their bikes more than their bodies?

Riding a mountain bike provides many benefits – stress relief, cardiovascular health, muscle toning, and a sense of freedom. However, there are times in the saddle when pain, discomfort, poor posture, weakness, and injury rear their ugly heads. To avoid injury, doing these targeted mountain bike stretches for the lower back, hips, and other body parts before and after a ride is best.

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1. Figure Four Pose

Every pedal stroke during a mountain bike ride works our hip flexors and gluteus (butt) muscles, especially on bike trails with a lot of climbing. The figure four stretch targets these areas and will relieve tension that builds there.

You can do a figure four stretch on your back, or if you want to work on your balance and your core, you can do a standing figure four stretch.

• Lie on your back with your feet flat on the floor.
• Cross your right ankle over your left knee and keep your right foot flexed.
• Bring your left knee toward your chest and reach your right hand through your legs. Interlace your fingers and hold below the crease of your left knee.
• Pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.
• Hold there for at least five breaths, then release and repeat on your left side.

To execute a standing figure four stretch, lift one leg and place the ankle across the opposite thigh, opening the knee to the side and bringing your shin parallel to the ground. Your hands can be placed in a prayer position to your chest, and your torso can be lowered forwards so that the forearms rest on your shin, with a deeper knee bend in your standing leg. Hold for 10 seconds, switch legs, and repeat.

2. Wall Chest Stretch

While biking, our arms always reach down and forward, collapsing our chest for most of our ride. Bringing some counter-position to our chest, ribs, and lungs will allow deeper breaths when the trail turns up!

• Place your left palm on the wall with the side of your body facing the wall.
• Slowly rotate your torso to the right until you feel the stretch in your chest and left shoulder.
• Hold for 15 to 30 seconds and repeat on the right side.
• When doing the chest stretch, keep your palm firmly against the wall and maintain your hand in line with your shoulder. Breathe as you deepen the stretch, rotate your body and open up the chest, and keep your back straight.

3. Half Lord of the Fishes Pose

Our backs are hunched over our bikes for hours, with fits-and-starts of climbing and descending. Stretching the spine will keep our backs (and necks) more supple and less prone to aches and injuries. The “Half Lord of the Fishes” Yoga Pose stretches the side body, upper back, and neck and improves spinal mobility.

• Sit with your legs straight in front of you, bend your left knee, and position your left foot outside your right thigh.
• Tuck your right foot near your left buttock by bending your right knee.
• Bring your right arm up beside your right ear as you inhale.
• As you exhale, twist your torso to the left, bringing your right elbow to the outside of your left knee and your left palm to the floor.
• Don’t strain your neck; the twist comes from your belly, not your neck. Look over your left shoulder, but try not to strain your neck.
• Draw the spine up tall with each inhalation. Deepen the twist with each exhalation.
• Make sure your left foot’s sole is firmly planted on the ground.
• Take a slight twist in the opposite direction when you release the pose.
• As you prepare to twist to the other side, release your legs and switch their positions.

4. Hamstring Stretch

When lower back pain begins, many cyclists don’t realize that tight hamstrings are often a cause. This stretch will help relieve lower back pain before or after a mountain bike ride.

• Make sure that your legs are extended and your back is straight as you lie on your back. Keep your hips level and your lower back on the ground. Keep your left leg on the floor while bending your right knee towards your chest.
• Grab the back of your right leg with both hands as you slowly straighten your right knee. Then, gently pull your leg towards you while keeping both hips on the floor.
• Take a deep breath and hold it for 10-30 seconds. Then, do the same on the other side.
• Do not stretch to the point of pain but to the point of mild discomfort. Avoid bouncing. You should keep your hips down on the floor. Keep your leg as straight as possible, only pulling closer to you if your flexibility allows. Bend the knee of your stretching leg to reduce the intensity of this stretch.

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5. Low Lunge Quad Stretch

Avoid knee injuries by stretching the muscles and ligaments that tend to pull on the knee from the quads.

• Get down on your left knee with your right knee and the top of your right foot on the floor.
• Lift your right foot, reach back to grab the ankle, and walk your left foot forward a few inches.
• Switch legs after 30 seconds in the low lunge quad stretch pose.
• Maintain a long spine, open the chest, and face forward. Keeping your core engaged, walk your left foot forward until your quads feel stretched.

These five simple stretches are quick and easy to do, and if you stick to a regimen before and after your rides, it will pay off in spades. You’ll be mountain biking without pain for years if you tune those bodies as much as you tune your bike!

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