Basic stretches for cycling - Seated spinal twist

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Remain seated. Extend the right leg. Bend and cross the left leg until the foot is at the level of the outer edge of the right knee. Now extend the right arm and place the elbow against the outer edge of the left knee. Place the left hand on the floor next to the left hip. In this position, push the right elbow against the left knee and turn the upper body gently to the left as far as possible. Keep your back straight and do the same with the other leg. This exercise stretches the gluteal muscles of both legs, the dorsal muscles, the erector spinae and the hip rotator muscles. All essential in cycling.

Remain seated. Extend the right leg. Bend and cross the left leg until the foot is at the level of the outer edge of the right knee. Now extend the right arm and place the elbow against the outer edge of the left knee. Place the left hand on the floor next to the left hip. In this position, push the right elbow against the left knee and turn the upper body gently to the left as far as possible. Keep your back straight and do the same with the other leg. This exercise stretches the gluteal muscles of both legs, the dorsal muscles, the erector spinae and the hip rotator muscles. All essential in cycling.

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