If I am out for a long, long bike ride I like to stretch mid way. Not only does stretching make the second half of the ride more comfortable, it also prevents back pain and knee pain from creeping into the ride. I definitely feel my piriformis (located in the low booty area) tighten up around mile ten. This stretch is easy to do; you don't even have to put down your bike.
For more detailed instructions on how to get into this stretch just
- Place the outside of your right foot on top tube of your bike frame and bend your knee to the right. Flex your right foot to protect your right ankle.
- Creasing at the hips, maintaining a flat back (do not round your spine) lean your torso forward. This will increase the stretch.
- Be sure not to lock your left knee.
- Hold for 20 to 30 seconds, repeat twice per side.
This bike booty stretch reminds me of standing variation of the yoga pose Pigeon, but on a bike! Make sure to repeat this stretch at the end of your ride too.