I was wondering if people do any exercises and stretches specifically to help them out with their bike riding. Do you? What do you do?

I started thinking about this because I get some soreness in my lower back when I ride for 3+ hours and have noticed my legs getting kind of tight, so I started doing more leg stretches and back exercises.

They say cyclists have tight hamstrings and hip flexors, which makes sense to me. This is one of the best articles I've seen about stretching for cyclists, but there is a ton of stuff out there.

I had a crash 5 weeks ago that required surgery and a nice titanium rod and some screws in my leg, so my flexibility absolutely sucks right now. I never used to have a set stretching routine. I was flexible on the bike and I'd stretch here and there when I felt the urge. That's all changed now. Stretching has become an everyday thing for me and I'm going to keep doing it after I'm healed.

Tagging this thread since this is something I would also like to learn more about. I now do general flexibility and strength exercises (not intended for cycling though), which mostly focus on working out the core.

I'm 57 and have chronic arthritis in my lower back from old tennis injuries, and have had some really bad bouts were I could barely walk. The one thing I do every day, which has made a huge difference, is stretching my back in the shower when it's warmed by the water. All it is is touching my toes with straight legs half a dozen times, and then stretching my calves. It really stretches your hamstrings too. I've been doing it for about 6 years and haven't had a single acute episode since. I also have a full yoga-like regimen that I do whenever my back is sore, usually after lifting stuff.

My sports trainer says biker's back problems typically come from the hamstrings and not the back itself. Before every ride, she has me roll my hamstrings all the way up to the insertion point behind and on the side of the knee and up to the insertion point under the glute. And also roll the gastrocmelius in the lower leg as that's a contributor to knee aligment issues.

DXchulo, I'm sorry about your injury. Thank you for the article. I need that, too. I don't stretch, and of course, I should. The problem with cycling is that, in general, you can get away without stretching. Not true with running and most other sports.

Stretching vs rolling
TRIGGER POINT The Grid 2.0 Orange Foam Roller, 26 in. - Eastern Mountain Sports

Rolling doesn't rip tendons and ligaments, rolling doesn't require one to be loose, stretching does, rolling the hips and IT band is easy and effective. Rolling the spine will save many visits to the chiropractor. jmho,ymmv

I stretch daily if only for a few mins.....calf, thighs, hammys. I find it keeps me from injury and allows me to get low on the bike..Lower back is flexible

As I get older, I have also found that stretching is very important. In addition, my miles have increased this year from last and I have already started to get some IT band symptoms. This really was never a problem for me.....20 years ago. As DXchulo stated, cyclists typically have issues with hamstrings, hip flexors, etc... And absolutely, your back will suffer is your lower half is out of whack. For a dedicated rider, stretching really should be a habit. As for what I do, I focus on the hamstrings, IT band and my shoulders, all of which are my tough spots.

Stretching is your friend.

I stretch every day for about 30 minutes. It's a mix of just general stretching and some light yoga. It has helped me tremendously. Remember, everything is connected. Having your cleat in the wrong place can put too much strain on your calves, which them pull on your hamstrings, that pull on your lower back.

This video is long, but it's got a lot of great information about flexibility, fitness, pain and bike fit (and it comes from a legitimate medical center): Bike Fit: It's All About the Bike - YouTube

I will add that I have suffered back pain on and off the bike for over 30 years due to herniated, degenerative discs and repetitive motion injuries. First dropping excess body weight helped. sorry for the Lance connection, but this simple program has changed how I walk, stand and most importantly reduced/ removed the pain I once had. It has been a great routine I practice regularly. I am stronger and more flexible. I bought the book on Amazon.
Back Pain Exercises & Back Pain Relief ? Foundation Training

Yoga. It has greatly increased my hamstring flexibility. And upper body strength. Core strength lagging but coming along. I don't have any discomfort issues with back, shoulders, etc even after 5-6+ hours of riding.

I don't feel like I could be a cyclist without yoga.

H

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Static stretches -- e.g. the classic "stretch and hold for 30 seconds" -- do not actually offer any benefits.

They do not loosen you up; in fact, they actually weaken your muscles for a brief period. They do not increase your flexibility; that's pretty much set, and only massive amounts of daily stretching would slightly improve your flexibility, and even then only briefly. They do not reduce injury rates.

Dynamic warm-ups are much better, as they do actually loosen you up and get you ready to exercise. Cruising at an easy pace for ~10 minutes should do the trick.

Post back injury, core exercises and stretching have enabled me to get back on the bike.
Youtube videos help, but doing them right is more important. As a cyclist, we have other overdeveloped muscles enabling us to cheat on some core exercises.

Many core exercises, like yoga moves, also stretch you. The opposing muscle is stretched by the one flexing.

A good playlist: Core Strength for Cyclists VeloPress - YouTube

I will heartily second the advice to avoid static stretching before exercising, and stick with dynamic warm-ups instead. However, a person's flexibility is most definitely NOT a "pretty much set" quality, and if your goal is to increase flexibility, static stretches (say at the end of a ride, or the end of the day) can be an important part of that. When not riding my bike, I teach ballet and modern dance, and still dance and perform myself. I was never a naturally flexible person, but through diligent static stretching, I have achieved very good flexibility (by which I mean that other dancers are impressed by my flexibility, not just lay people.)

Whether increasing your flexibility beyond what you need for function actually improves performance on the bike or reduces injury is another topic, with inconclusive results that tend to point to an answer of "no."

I'll also put in a plug for Tom Danielson's book Core Advantage. I've been regularly doing some of the workouts in it, and they've been very useful.

Another great cross-training activity for the bike is ballet class. I realize a lot of the guys here might be intimidated by the idea, and dismiss it out of hand, but you should give it a try. It works the back, core, glutes, quads, hamstrings, and calves, develops balance and coordination, builds strength, especially explosive strength, and helps counteract the stress on the upper back and neck caused by road bike posture. (And to try to head some of you off at the pass, asking if you have to wear pink tights and a tutu is about as original as the driver of a pick up yelling "hey, Lance" and dieseling you as he drives by...)