Cycling Cooldown

How to do it

1. Sit upright on the floor and open your legs into a comfortable wide straddle.
2. Extend both knees and point your toes toward the ceiling.
3. Brace your abdominal muscles to stabilize your spine and exhale slowly.
4. Hinge forward from the hips, reaching your hands ahead and keeping a flat back.
5. Stop at the point of tension and hold for fifteen to thirty seconds without bouncing.
6. Return to upright, rest briefly, then repeat the hold two to four times.

Common mistakes

• Rounding the lower back to reach further, which shifts strain onto the spine.
• Bouncing into the stretch instead of holding it, which triggers a protective contraction.
• Letting the knees roll in and the toes drop, which takes tension off the adductors.
• Pushing to pain rather than tension, which is how groin strains are aggravated.