Should cyclists stretch?
September 2026
Cyclists are often told they need to stretch because spending hours on a bike means spending hours in a relatively fixed position. But is stretching actually important for cyclists?
Research consistently shows that stretching can increase range of movement. A 2025 systematic review found that both acute and longer-term static stretching improve flexibility, with the greatest gains seen in people who start with poorer flexibility. Interestingly, relatively small amounts of stretching were sufficient to produce meaningful improvements. (1)
However, more flexibility doesn't necessarily improve cycling performance. Cycling is a repetitive movement performed through a relatively small range of motion, so there is little evidence that simply becoming more flexible will make you a faster cyclist.
Where stretching may be useful is when a cyclist has a specific restriction that affects comfort, position, or movement. For example, limited hip extension, ankle mobility, or thoracic movement may make maintaining a comfortable aerodynamic TT or evening chaingang position more difficult. In these situations, improving the relevant range of movement can be worthwhile.
When should you stretch?
Before riding, dynamic movements are generally preferable to long static stretches. Static stretching immediately before exercise can temporarily reduce muscle force and performance, particularly when stretches are held for longer periods. Dynamic stretching, on the other hand, can increase movement and prepare the body for exercise without the same potential performance trade-off. (2)
For longer-term flexibility work, static, targeted stretching is perfectly reasonable, and it doesn’t need to be complicated! Identify the areas that genuinely feel restricted and spend a few minutes working on them several times per week.
The takeaway: don’t stretch because you’re a cyclist. Stretch because you have a mobility restriction that is relevant to your cycling, comfort or position. For most riders, a combination of strength training, regular movement and targeted flexibility work is likely to be more useful than a lengthy daily stretching routine.
Rather than stretching everything, try this short routine 3–5 times per week, particularly after riding or as a separate mobility session. Hold each stretch for around 30 seconds, breathing comfortably and avoiding painful or aggressive stretching.
1. Hip flexor stretch — 30 seconds each side
Kneel with one foot forward. Gently tuck your pelvis underneath you and move your hips forwards until you feel a stretch through the front of the hip of the kneeling leg. Keep your lower back relaxed rather than arching it.
2. Quadriceps stretch — 30 seconds each side
Standing or lying on your side, bring your heel towards your bottom and gently pull the foot backwards. Keep your knees relatively close together and avoid excessively arching your lower back. Try progressing by placing your back foot on a chair or swiss ball as per photo.
3. Hamstring stretch — 30 seconds each side
Place one heel on a low step or bench and gently hinge forwards from the hips while keeping the back relatively neutral. You should feel the stretch behind the thigh without forcing the knee straight.
4. Calf stretch — 30 seconds each side
Stand facing a wall with one leg behind you. Keep the rear heel on the floor and gently bend the front knee, moving your body forwards until you feel the stretch in the calf.
5. Thoracic rotation — 5–6 repetitions each side
Lie on your side with your knees bent and arms together in front of you. Slowly rotate the upper arm and chest backwards, following your hand with your eyes. Move within a comfortable range rather than forcing the movement.
References
Ingram LA, Tomkinson GR, d'Unienville NMA, Gower B, Gleadhill S, Boyle T, Bennett H. Optimising the Dose of Static Stretching to Improve Flexibility: A Systematic Review, Meta-analysis and Multivariate Meta-regression. Sports Med. 2025 Mar;55(3):597-617. doi: 10.1007/s40279-024-02143-9. Epub 2024 Nov 30. PMID: 39614059.
Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 Jan;41(1):1-11. doi: 10.1139/apnm-2015-0235. Epub 2015 Dec 8. PMID: 26642915.