Intermediate · 5 min
After Cycling
Open the front of your hips and chest and relax after a ride.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Lunge
Floor · Focus: hip flexors, thighs.
- 02
60sStanding quad
Standing · Focus: thighs, hip flexors.
- 03
60sLying hamstring
Floor · Focus: hamstrings, calves.
- 04
60sWall pecs
Standing · Focus: chest, shoulders.
- 05
30sChin retractions
Standing · Focus: neck, posture.
- 06
30sChild's Pose
Floor · Focus: back, hips, shoulders.
Step by step
How to do the routine.
Step 1 · 60 seconds
Lunge
- Kneel and step one foot forward, with your knee above your ankle.
- Lift your torso and reach your arms overhead.
- Gently shift your hips forward, then release and change sides.
Use a cushion under your back knee and keep your chest lifted.
For less intensity, keep your hands on your hips and make the forward shift smaller. Cushion the kneeling knee.
Step 2 · 60 seconds
Standing quad
- Stand beside a wall or sturdy chair for balance.
- Bend one knee and hold that ankle behind you.
- Gently bring your heel toward your hips.
- Release slowly and change sides.
Keep your knees close together and your torso upright.
For less intensity, use a strap around your ankle so you do not have to reach as far.
Step 3 · 60 seconds
Lying hamstring
- Lie on your back with both legs extended.
- Lift one leg and hold behind your thigh or calf.
- Gently draw the leg toward you, then repeat on the other side.
Keep a slight bend in the raised knee if needed.
For less intensity, bend the raised knee slightly and support the back of your thigh.
Step 4 · 60 seconds
Wall pecs
- Stand beside a wall and place one forearm against it, elbow bent.
- Step gently forward and turn your chest away from that arm.
- Release and repeat on the other side.
Keep your shoulder down and the stretch gentle.
For less intensity, position your arm lower and take a smaller step or turn away.
Step 5 · 30 seconds
Chin retractions
- Sit or stand tall with your eyes level.
- Draw your chin straight back, as if making a small double chin.
- Release slowly and repeat.
Keep your head level; do not tilt it up or down.
For less intensity, slide your chin back only slightly, keeping your eyes level.
Step 6 · 30 seconds
Child's Pose
- Kneel with your big toes together and knees comfortably apart.
- Sit your hips toward your heels and walk your hands forward.
- Rest your forehead on the mat and breathe slowly.
Use a cushion under your forehead or between your hips and heels if needed.
For less intensity, bring your knees closer together and support your forehead with a folded blanket.
Keep moving
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