A biking tour vacation is not just an exercise in seeing new areas. It is an exercise period. Biking over long distances challenges your body’s muscles. Therefore, there are a few stretches you should perform before setting off on your next ride. Here are a few biking stretches that should come in handy.

Note: if you are over the age of 50, be sure to check with your doctor to make sure that these stretches are safe for you.

Although a bike vacation will only last for a week or a weekend, it will feel like forever on your hips. So in order to prepare for your upcoming bike vacation , you will have to do some hip-based stretches. To perform the leg swings, stand with your bike to one side (be sure to hold the seat in order to remain stable). Swing your outside leg forward and backward. Keep it straight and extend the length of the swing with each repetition. Repeat this 10 times. Once that is complete, turn to face your bike and swing your leg side-to-side, stretching the outer hip, thigh muscles and the groin muscles. Repeat this step 10 times, before switching sides to train the other leg.

First, stand up straight. Bend over at the waist and let the arms dangle to the ground. This will allow you to bend your knees slightly outward. Be sure to perform this with steady, deep breathing each time. Performing this stretch will prepare your hamstrings for any bike vacation.

The cat-cow stretch is done in order increase flexibility in the gluteal muscles. To perform the stretch, you must first get on all fours, with your shoulders over your wrists and your knees underneath your hips. Now inhale as you gradually arch your back. Let your belly drop to the floor, while you let your hips and shoulders rise up. Then exhale as you reverse the position, rounding your spine and tucking in your pelvis. Repeat what you just did for 30 – 60 seconds. By looking at the positions, you can see why this is called the cat-cow stretch.

Your ankles are crucial to a healthy biking tour vacation. You will have to make sure that they are flexible enough for the trip. In order to perform the heel-toe walk, first step forward, landing on the heel of your right foot. While staying on the heel, briefly lower your torso down over your right leg. Then, raise your torso back up and transfer the weight onto your right foot (rolling from the heel to the ball of your foot). Rise up on the ball of your foot and high as possible. Then lower down and take a step forward with your left leg (landing on your heel). Walk like this for 30-60 seconds.

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