21 Minute Cyclist Flexibility Routine (FOLLOW ALONG)

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This video shares a cycling flexibility routine to fight and correct some of the overuse and tight areas for cyclists including improving thoracic extension and rotation, shoulder extension, tight hip flexors and quads as well as loosening the hamstrings.
MUSIC BY:
Mai Ligne - Pawn Shop
www.epidemicsound.com/
See you in the next video!

[@arjwank.3369]

It actually works, I feel so much better! Thank you🌸 I started cycling recently and my body was sore.. But now all good 👍

[@terryng]

I had a 6-hr cycling yesterday. This set of stretching helps me a lot on releasing tension of particular muscle, very effective. Thank you

[@luigiluciani3899]

Love this routine Tom... I would do stretches before but i’ve been following your routine now for about over a month and not only have I felt my recovery get better but my performance on the bike as well... I even had to change my bike fit slightly since my muscles/body aren’t as tight as they used to be! I’ve been recommending your page to my other team mates as well, thanks Tom!

[@DuhAneP]

Thank you so much for your videos. I have been doing them daily for the past 6 months and they have changed my life. Much love!

[@terryng]

I had a 6-hour cycling yesterday. This set of stretching helping me a lot ! Very effective. Thank you

[@MashupAT]

I race roadbikes and ive been super lazy with my stretching, but this video - combined with your others - really helps me to get my stretching done. amazing job, thank you!

[@pauline6717]

I was looking for exactly such a routine and now I've found it! I'm so glad and feel so much better after following this routine. Thank you for your immensely great content, Tom!

[@SM-ov4vl]

This is honestly such an amazing channel, thanks so much Tom!

[@trinipee]

I've been waiting for this!! Best thing to wake up to. Thank you!

[@youngwisdom681]

I wanna say this is one of the best videos on stretching 🙆🏾‍♂️

[@ewannkennedy]

Tom you’re a legend. My back was really sore/stiff after doing heavy squats but this has helped a lot, super relaxing as well

[@bradleyswinderman7442]

Tom, always enjoy & use all your training tips...they are the best i have ever seen anywhere...only recommendation for being able to see back, shoulders & chest alignments in various positions would be to wear a compression shirt that hugs the body instead of a loose t-shirt which blouses out & obscures those body lines; same with using compression bike shorts for same reasons to see the hips quads hamstring & glutes alignments better. im a fitness trainer & found that doing that helped my clients transfer alignments visualized from my demonstration to their own body lines better. I have saved all your programs to review your excellnent explanations which is a greater positive from other sites; your details & hints or modifications make your presentations far superior. The relaxing tone of your voice & articulation are perfrct. Looking forward to the next program...again thank you for the best information out there...Gratefully & Respectfully, Brady

[@loucus]

Been waiting this for ages Tom. Thanks!!!

[@johnpalladino9872]

The best stretch routine ever. Thank you.

[@maciejkusina1532]

Best routine for cyclists. I add two or three excercises to stretch glutes more and the results are astonishing. Thanks! 💪

[@ZwienerZ]

Thanks Tom. Your routines are helping me a ton!

[@kool_thing]

What an excellent set, thank you so much! I do it after each cycling workout. Such a release for the body.

[@quarkadoodle]

Love this routine! I'm really enjoying following along with your videos. Would you be able to make a volleyball mobility/warm up or an after-practice stretch?

[@estevanlopez891]

Thank you for this routine it helps me so much after cycling.

[@ignaciorepetto1061]

That was so intense yet so relaxing, i feel great dude thank you!

[@LilianaMartinezSzw]

Thanks so much! I was waiting for this routine!

[@danielbailey4394]

Thanks so much for this routine Tom, was so excited to see it that I had to do it right away!

[@christophk88]

This is so great... As a cyclist I was searching for exactly a video like this! Great work!

[@jeffjones6542]

Keep up the good work Tom! Love the follow along!

[@andreasutcliffe721]

Thanks Tom, I did quite a few cycling miles yesterday. I got up out of bed this morning my legs were so stiff and heavy. Followed this routine, I feel so much better now. 😊

[@scottfrisby4510]

Excellent and SIMPLE! Thank you.

[@mikecassley3800]

That was great! Really appreciate the long holds, thanks!!

[@miketomkins5171]

I don't cycle much Tom but this is one of your best videos, some stretching that I have never done and is very much full body! Cheers Tom, you are really appreciated!

[@AppleMustang]

Yes! I was wainting for this :) Thank you Tom!

[@samuelfehr2515]

This is awesome. Great work Tom!

[@frankbandura9624]

Really enjoyed this one. Thanks Tom

[@tdavis85]

That is great for my lejog training and conditioning thank you! Will be doing it every morning for the next two weeks

[@Sir-Prizse]

Super helpful! Due to the one-sided load of riding in a relatively aggressive position, I naturally put a lot of strain on my neck muscles and after the 20 minute flexibility routine, it already feels so much better... I have to make this a daily routine.

[@rrrseajay]

Excellent resource Subscribed, DL PDF and made a shop purchase as “Thanks”.

[@blazenakonecna5924]

Wonderful stretch!! 🙂 Just finished my cycling so all my muscles were screaming for a good stretch! Feeling great 😊 Thank you!

[@keithpalmer9000]

That was one of the best cycling routines ive done thanks.

[@mtn0freek]

excellent routine, thanks for sharing!

[@linpin9685]

Love it! I’ve been waiting for this

[@shingirayioutdooradventure632]

Thank you I just started practicing with you today

[@wiktoriakrol4273]

I really enjoyed that! Thank you so much ☺️

[@alessandrolatif166]

Hey Tom, thank you for this video. It was great. I feel besides my hips my achilles are very prone to being tight and inflamed. Could you do one for achilles and feet as it is foundational for preventing injury in triathlon based sports. The second thing is that when we are hunched our necks and upper back experience a lot of strain in a fixed position. Could you please show us how to loosen this up. Thank you for all your hard work with these videos

[@jackeckardt6111]

Thanks Tom. I do find myself grooving along to that music. Good tunes.

[@GregTheGuitarist]

Thanks a lot! I used to cycle over 8 hours a week, but lately my mileage started rapidly decreasing because of tight muscles and back and hands pain. Those excersises really start to make me enjoy time on my bicycle again. Cheers, Greg.

[@robertosantoro9685]

First time for me following this and I immediately found it so much more effective than many others I found around.

[@andrewhighfield3338]

Really good session👍

[@MegaMagik95]

Just started cycling and this was my first session doing it! Thank you man i hope this helps

[@alisonmorganharrison-lee8444]

this is fabulous- taught me just how tight I am in hip flexors and lower back.

[@milo1245]

Really enjoyed stretching routine, thanks a pleasure to come back to your channel 👍

[@mifuhome9038]

This routine really helped me thank you sir!!!!

[@ElFamosoArt]

Thank you I’ve been looking for this

[@soniaholdsworth]

Thanks Tom, a great help!

[@giorgossoupiadis6121]

Incredible job Tom. I m so grateful for your posts and videos about stetching and flex. My muscle stiffness is so difficult for my activities and your videos are so so helpful. Trully thank you. P.S. Could you make a video for stretching of a tennis player. Trully thanks again!

[@johnpalladino9872]

Great video!

[@nekousmith]

This felt great. Your videos are really helping me with my hip pain after cycling. I didn't notice how tight my shoulders were but after this, I can feel tension draining from them. Or blood flowing? I don't know but it feels great. I didn't realize how tight I was and how weak my muscles are!

[@arinad3373]

Yes! Thank you so much for this😍

[@funkyskunkvids]

Love this Tom, thanks. Could you do a Dodgeball mobility routine?

[@leonoraandre]

I love your follow along routines! Hope you do one for Nordic skiers :)!

[@samuelfehr2515]

This is great, thank you Tom! Would you ever consider making a Ballet specific stretching routine? A lot of body weight movements in dance!

[@lookinside1352]

This is great! Thanks for the awesome video!!

[@user-tk6xu9kc3m]

Love it. Thanks so much for this good, free and amazing videos

[@christyknight199]

This is a great routine! I'm more of a swimmer with a bit of cycling thrown in from time to time....this is even good for swimmers (all that forward rounded postures swimmers and cyclists have!) I enjoy your swimming follow-along as well! thank you!

[@rubbersidedown4804]

This feels amazing and is pairs perfectly with your cycling training

[@zpunkttrade8934]

Thanks for your effort, this felt amazing.. you never fail to deliver

[@mikkovulli]

Thanks. This works for me. Really good routine!

[@Kitokia00]

Feels good, thanks!

[@isaacwilliammorgan7022]

Good video as usual. Thanks.

[@danpop3809]

Thanks. These are great. And pdf with pictures even more.

[@epotti86]

Thanks Tom! Would love a tennis specific one if possible!

[@markhooker2211]

Love the videos Tom. Could you do a surfing mobility routine?

[@Joan-ot9nf]

Thank you so much for this 🙌

[@edvaldeel4999]

Really useful this, thank you.

[@PAS-px8db]

so cool, thank you so much!

[@josepinchero]

Tom love your work. you have the best static pose sequences out there. imo, i'd love to see ya take it to the next level and integrate your fine work with more movement flow. put that into a mobile app thru a daily routine and I'll buy into it

[@soxkoglunibaba6306]

You are very kind to your body. Thanks for modeling this for us.

[@marcocorona09]

Such good routine! After two car accidents, and a couple more on the bike my back has suffered a lot. These flexibility routines of his have helped me so much to recover strength, flexibility and mobility! Thanks a lot for the content. (=

[@karmasawyou]

My bike is my only form of transportation and this vid really helped me out. Thank you!

[@nickwagenmann2515]

Super nice follow along mate. I'm a cyclist so this routine is super helpful, but next time you should try to integrate the patella tendon as well, as its also under a lot of pressure during harder training rides. Cheers and hope you end the year on a great note!

[@newbombdirk]

great routine!!!

[@Sevendaver]

great, i needed this.

[@josho2455]

My joints thank you, Tom. Great work you are doing 😎

[@andywillis3723]

This is also helping plantar fasciitus i am trying to alleviate. Any other excercise routines to reduce plantar fasci area tightness would be appreciated

[@abehaile2659]

Thank you so much. This worked out so many kinks and aches 😌 feeling tuned up!

[@Zzzz-lg3iw]

Love your content bruv👍🏻

[@krishnasagr]

Very useful am doing this daily bro

[@ianbrussolo7623]

Hey Tom, love your videos. Would you do a follow along mobility for basketball?

[@husseinmurray7797]

Thank you for your great content, would you be willing to do a routine for basketball players?

[@averyjones721]

Another great one! Please do one for Boxers! Or Fighters in General if they would all be fairly similar

[@bikerboyjp]

my God really, i should have tried this long ago. This is an insane stretching routine for cyclists. Loved it to the core !!

[@cookinyuh6461]

Thank you! God bless you

[@stevensadiq9449]

Danke!

[@highvalue1195]

Most effective stretch for my tight body and low back pain 😃

[@cynthias2731]

Love this!! Can you make a 10 min version of it 😬

[@changelives4073]

This stretch are super impressive I felt different doing this stretch

[@ovirulz]

Great video! Went for a ride today and my hips were super tight, this vid was perfect.

[@Coreg1]

Thanks Tom. Great video as usual! Where do you get your training shorts from? They are great for the workouts.

[@krishnasagr]

Thank you very much bro

[@movewithhannah673]

Nice one! This was great after my 30 mile ride today! :) Thanks

[@bangtarights2226]

Thank you for that

I was just on my first long ride in ages and said to my roomate we might need to do the Bodyweight Warrior stretches tomorrow.

[@Otisawide]

Really good