Canadian Cycling Magazine
3 Mobility Exercises for Cyclists
On the floor, hook a towel around the ball of your right foot, and then lie on your back. Using the towel, raise your right leg, keeping it straight. Stop when you feel a light stretch. Next, raise your left leg until it is beside your right. Then, lower the left leg slowly to the floor. Repeat 10 times, then switch the towel to the left leg, and to the stretch once again.
Prone spinal extension
Lie face down on the floor. Raise yourself up onto your elbows. Push into the floor and lift your chest off the ground. Keep your hips in contact with the floor, while tucking in your chin slightly. Your spine will go into extension. Repeat five times.
Stand with your left side roughly 15 cm away from a wall. Cross your left foot over your right. Place your left hand on the wall at waist height. Reach your right up and over your head in a rainbow arc. You should form the letter C as your hand touches the wall above your head. Repeat 10 times, and then switch sides.