Stretches for Cyclists, Runners, Walkers - Mobility & Flexibility Routine 20 mins

Use this sequence of moves to stretch out the areas of your body that are placed under demand when cycling. Of course, you can add these stretches to compliment any other sports activities or workouts or at any other time you need a short stretching routine. Keep your body mobile, flexible and happy! :)
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Pilates & Yoga with Katja recommends that you consult with a physician before starting a new exercise program and follow their safety recommendations. Please listen to your body and stop if you experience any sharp or shooting pain. When participating in any exercise or exercise program, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this site, you understand and agree that Pilates & Yoga with Katja has no liability to you for any injury or loss you may suffer in connection with any content posted on this site.

[@debbierock8769]

Great little stretch. I play golf and have a bit of sciatica at the moment so very useful. Would love a longer stretch sequence. Thank you Katja 🙏

[@PilatesYogawithKatja]

There is a slightly longer stretch sequence coming this Friday, Debbie 😊🙏🏼

[@williamharrysison8288]

Everyday i do this thank you so much for this! Hopefully theres one for triathletes thanks!

[@PilatesYogawithKatja]

Great to hear you find this routine helpful. Thank you for being here with me! 🙏😊🙏

[@jamiemumber4079]

I just had to take a minute to tell you - you are such a huge gift in my life! I've had this one saved for a long while and finally got to it today, thinking it would be all about my hips. I was thrilled that you also reached that spot behind my shoulder blades that always hurts!! I'll be coming back to this one often, especially now that I'm taking up kayaking! Time and time again you bless my body and mind with your gentle and effective exercises and calm demeanor. Thank you Katja ❤

[@PilatesYogawithKatja]

Thank you for your lovely message, I appreciate your kind words! 🙏😊🙏

[@2008ana]

I come back to this video every time I feel stiff after cycling, thanks!

[@veroniquepoletis9425]

Me too!

[@Fridakm]

this moves are amazing. practicing with you always makes me feel great in the whole day 🥰

[@PilatesYogawithKatja]

🙏😘🥰🙏

[@rosariosarabia6207]

Thank you Katja for your sweet and effective way of taking care of us.

[@PilatesYogawithKatja]

Thank you for all your support, Rosario! 😘🙏😊

[@einatthau569]

Thank you dear Katja ! This was amazing!!! Love from Israel !!

[@PilatesYogawithKatja]

🙏😊🙏

[@susiewilson9609]

I’m so tight at the moment I NEED to do one of your videos daily. This one is so good for my hip flexors, hamstrings & glutes. You’re my saviour! Thanks as always Katja. Susie x

[@PilatesYogawithKatja]

Thank you for stretching with me, Susie! Watch out, this Friday a new mobility / flexibility class is coming 🥰😊🙏🏼

[@susiewilson9609]

Perfect! In time for the weekend ☺️ Thanks so much xx

[@mariabozza3487]

Hi Katja, I absolute agree with Cecilia. This Sunday appears more sunny thank the last one after your practice video. Your gentle voice and nice explanation, every detsils is extremely appreciated. Thank you. Sincerely. Maria

[@PilatesYogawithKatja]

Thank you, Maria. Lots of love 🙏😊🙏

[@sabvalentini9709]

Thank you Katja for this nice routine 🙏

[@PilatesYogawithKatja]

😘🙏😊🙏

[@chrisachristakakou6372]

This class makes my day, excellent!!!😘😘😘😘😘

[@PilatesYogawithKatja]

sending you lots of love, Chrisa! 🙏😊🙏

[@prkanne1925]

Thank you very much. Perfect to help me after a cycle loosen up

[@PilatesYogawithKatja]

🙏😊🙏

[@tonypuffer5428]

Really enjoyed that session. How about creating a session for golfers…lots of injuries are caused by all the twisting.

[@alexandralobert5231]

Loved this stretching session. Could you perhaps do a longer one, maybe 45m or 60m?

[@ceciliaboldrini5134]

Dear katja, Sunday always brings with it a great gift and when you appear in this magic day, with your wonderful videos,it is a double and sweet gift. I will practice this class right away and l already know it will benefit me immediately. GOD BLESS YOU, ALL YOUR FAMILY AND ALL PEOPLE AROUND THE WORLD. Cecilia

[@PilatesYogawithKatja]

Much love back to you and your family, Cecilia. Hope you are well and are enjoying your practice. 🙏😊🙏

[@ChowMeinWarrior]

Thank you, Katja!

[@PilatesYogawithKatja]

🙏😊

[@brigitteufer9534]

Danke Katja, auch wenn ich Momentan nicht mit dem Fahrrad unterwegs bin, es ist stürmisch und ungemütlich bei uns in Norddeutschland an der Küste, habe ich die Stretching-Session sehr genossen!

[@PilatesYogawithKatja]

Das ist schoen zu hoeren. Liebe Gruesse 🙏😊🙏

[@shl90959]

Loved this!!! Thank you. Could you maybe also create one specifically for walkers/hikers???

[@gwenlovetere5013]

very helpful for post dance class, too!

[@PilatesYogawithKatja]

🥰🙏🏼😊🙏🏼

[@erdi8851]

I appriciate so much that you don't have any music throughout the workout. Find that way more relaxing.

[@mercedeslb237]

J'adore vos vidéos, vos êtes trés pédagogue!!!!! Merci mille fois 😍😍😍😍😍😍🎁

[@PilatesYogawithKatja]

You are so kind, thank you! 🙏🏼😊🙏🏼

[@isabelleparadis9567]

So so great, veryvery helpful, Thanks

[@stevetaylor5844]

I have been doing a lot of cycling on my mountain bike and spin classes and my legs have been cramping up a lot, just done your stretch class and they feel better already, thank you!

[@darlenepaulden9512]

Thank you Katja! I'm a walker and gardener and the stretches helped release my tension. Always great routines that I enjoy!

[@PilatesYogawithKatja]

I am happy to hear this routine worked for you, Darlene! 🙏😊

[@gayletrott7937]

Loved that, thank you

[@seema1897]

My morning exercise was done Katja... but I just have to try this brand new video 😇🥳

[@seema1897]

Really a fantastic routine, even though I haven't cycled in years! Some new stretches here, that felt really amazing! I feel brand new😊

[@PilatesYogawithKatja]

@@seema1897 that’s great to hear, Seema! Have a lovely Sunday. 🙏😘🙏

[@marialuisadeleon8897]

Perfect for after spin class

[@PilatesYogawithKatja]

That's great to hear, Maria! Thank you for stretching out with me here on my channel. 🙏🏻😊🙏🏻

[@2008ana]

Super helpful!

[@rsmrymcgwn]

First time visitor to your channel. I enjoyed this stretch routine. I would like to suggest that when introducing a stretch you start with the placement of arms/legs etc. closest to or on the camera side. What I mean is starting a stretch with your right arm out of sight left me guessing a few times as to proper placement. I like your soothing voice, yoga attire and beautiful setting. I thought there would be background music but I didn't miss it too much. Thanks I subscribed and will check out other videos.

[@l.mulder6355]

Great stretch, thank you!!

[@PilatesYogawithKatja]

That's great to hear, 🙏😊🙏

[@davidmurphy1527]

We have not been biking for years, but we did go swimming yesterday for the first time for months. It was a very nice class thank you.🙏🙏❤️🧘🏊‍♀️🏊‍♂️

[@julianaveber6622]

I did this one after cycling and in wintertime I'm doing it after cross country skiing and it does a great job for both!

[@WellWithHels]

My bf and I tried this one tonight and absolutely LOVED it! Love the little play / explore in 90/90 stretch, thank you! x

[@JIMMYBUSHIDO]

Another super routine Katya 😊 I'm doing two of your routines every day, 🧘. So will give this one a go next time I return from cycling 🚴 🤩

[@PilatesYogawithKatja]

That is fantastic, Jimmy! Hope you enjoy this new class too. Have a great day. 🙏😊🙏

[@JIMMYBUSHIDO]

@@PilatesYogawithKatja thank you Katya. I really appreciate your obvious concern for your followers. Your videos have helped me , not only physically, but mentally also through the recent times we've all had to endure 😍

[@lisah.2900]

Thank you for this new stretching routine, Katja! There's a great mix of upper and lower body!

[@PilatesYogawithKatja]

I am so happy to hear you enjoyed it, Lisa! 😊🙏😘

[@cpeak5000]

Great workout thank you!

[@PilatesYogawithKatja]

Thank you, Chris! 🙏🏼😊🙏🏼

[@Lucy44rocks]

Your routines lift me up, Katja...thanks a bunch!

[@PilatesYogawithKatja]

Lots of love to you, Lucy! 😊🙏😊

[@sallyhubert9027]

Fantastic stretches , thank you Katya, you make such interesting workouts

[@PilatesYogawithKatja]

Thank you so much for being here with me, Sally!! 🙏😊🙏

[@claudiapadmaomara2306]

Thank you - lieben Dank- Katja, for this lovely sequence. I did it on my recovery day after 5 days of various workouts including HIIT, dumbbells, Irish Dance and Hiking. It was perfect on its own, but I can see adding it at the end of a strenuous workout routine in the future.

[@PilatesYogawithKatja]

That's great to hear, Claudia! 🙏😊🙏

[@neridalowndes7370]

Loved it just what i needed

[@PilatesYogawithKatja]

🙏😊🙏🥰

[@2008ana]

Love it!

[@mlappleman]

Hi Katja, you used to have a video with leg stretching exercises with the strap and I cannot find it anymore. It was very helpful for me after cycling.

[@PilatesYogawithKatja]

Do you mean this one: kzbin.info/www/bejne/bXeraIydmdGsisUsi=mJVDLsPAWermYvZd 🙏😊🙏

[@mlappleman]

@@PilatesYogawithKatja no, it was one mostly lying in our backs and we just sitted at the end to do an inside leg stretch. I even memorized it, lol! But I just subscibed to your website and there are more options there. I am very excited to take more classes! Thank you so much! Best regards from Oregon, USA! 😊🙏🏼

[@PilatesYogawithKatja]

@mlappleman wonderful, welcome on the platform. Hope you enjoy trying out the classes. New release each Monday:) 🙏🙏🙏

[@barbaramathias5760]

excellent thank you

[@PilatesYogawithKatja]

🙏😊 🙏

[@jevgenijaberesneva4166]

Спасибо большое вам, Катя!

[@PilatesYogawithKatja]

🙏😊🙏

[@mercymuteke2256]

Did this today after my sprints, loved it. Thank you so much, Katja.❤

[@PilatesYogawithKatja]

That's excellent, well done, Mercy! 🙏😊🙏

[@keithmarriage6490]

Hi Katja, I’ve been hoping you’d do a cyclist’s routine! Nice session, now I’ll have to cycle further to get the best out of the video :)

[@PilatesYogawithKatja]

🙏😊😁🥰

[@kellypantaleoni5166]

This was an absolutely gorgeous sequence that left me feeling amazing… Thank you so much💞💞💞

[@robinagi]

Thanks for another useful session Katja and congratulations on passing 30K subscribers...it’s fantastic how you’ve built up the large following👍

[@PilatesYogawithKatja]

Thank you so much for all YOUR support, Robin!! I am so grateful you are practicing with me!! 🙏😊🙏

[@corrinascott6656]

Love this it really helps after cycling thank you🙏🏼♥️💐

[@PilatesYogawithKatja]

So happy to hear from you, Corrina! 🙏😊🙏

[@edersilvarodrigues]

Obrigado 👏👏👏👏👏👏👏

[@PilatesYogawithKatja]

🙏😊🙏

[@miajohnson5918]

Perfect 👌🏻 I love this 😍

[@PilatesYogawithKatja]

Many thanks, Mia, happy to hear you like these stretches. 🙏😊🙏

[@batyapilzer5955]

Dear Katja, Do you offer live classes over Zoom?

[@PilatesYogawithKatja]

Yes, I do. Check out here: cal.smoothbook.co/5a71c51b75ef5774eeca3589#/class?date=2021-05-04 It should show my classes on zoom. 🙏😊

[@batyapilzer5955]

@@PilatesYogawithKatja Wonderful! Are the times on the schedule London time (I'm abroad, trying to figure out my local time). Looking forward to joining!

[@PilatesYogawithKatja]

@@batyapilzer5955 yes London time. Will be lovely having you join!