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Prevea Health

Stretches for biking

 
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Cycling for long distances subjects the body to repetitive motions and fixed postures for lengthy durations. Over time, this repetitive activity can cause certain body parts to feel sore or tight. These stretches and mobilizations can help address these problem areas and help you recover and prepare for future workouts.
 

Thoracic spine rotations

  • Start on hands and knees.
  • Reach one arm as far as you can through the gap between your legs and grounded arm; exhale fully until you reach as far as possible.
  • Return to the start position and inhale again.
  • Rotate your torso the other way and reach the same arm up towards the ceiling; exhale fully until you reach as far as possible.
  • Repeat 5 to 10 times with each arm.
 



hip rotation stretchHip rotation

  • Standing upright, lift left knee to chest.
  • Place both hands over your left shin.
  • Pull left shin toward your waist.
  • Keep chest up and perform a calf raise on right side.
  • Hold for 3 seconds.
  • Release left leg and step forward.
  • Repeat sequence with right leg.
  • Complete 10 times for each leg.
 




Hip flexor stretchHip flexor stretch

  • Balance yourself on one knee with one leg extended backwards and foot touching the floor. Bend your other knee to 90 degrees in front of you with foot flat on the floor. Place hands on your hip with your upper body straight.
  • Slowly push pelvis downward while slightly arching back until a stretch is felt on front hip.
  • Hold for 15 seconds.
  • Return to original position.
  • Repeat for the opposite side.
  • Complete 3 times for each side.
 



walking quad with calf raise stretchWalking quad with calf raise

  • Standing upright, kick left heel back toward buttocks.
  • Grab left ankle with your left hand.
  • Your left knee should be pointed downward and right heel lifted off the ground.
  • Hold for 3 seconds, release left leg and step forward.
  • Repeat sequence on right side.
  • Complete 10 times for each leg.
 


 



Gastroc stretchGastroc stretch (calf stretch with straight knee)

  • Stand facing a wall with one leg in front of the other.
  • Keeping back leg straight, with heel on the floor and turned slightly outward, lean into wall until a stretch is felt in the calf.
  • Hold for 15 seconds.
  • Return to original position.
  • Repeat for opposite leg.
  • Complete 3 times for each leg.
 



soleus stretchSoleus stretch (calf stretch with bent knee)

  • Stand facing a wall with one leg in front of the other.
  • Keeping back leg slightly bent, with heel on the floor and turned slightly outward, lean into wall until a stretch is felt in the calf.
  • Hold for 15 seconds.
  • Return to original position.
  • Repeat for opposite leg.
  • Complete 3 times for each leg.
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