1) Arch-back for stretching your backhone
Your back should be arched as this will stretch your backbone. Your arms should be relaxed and not stretched. Stretching your arms while cycling will stress your shoulder blades.
2) Stretch your lower back
Arching your back for too long will overstretch your backbone. Once you have a chance to pause while cycling, stretch your lower back backwards. This will relax your lower back.
3) Stretching your arms
Once in while, stretch your arms while cycling.
4) Bike-fit and stretching your legs
Generally, bike-fit means setting your seat height so that you will have the possible correct position while cycling to have the least uncomfortable experience. But it is not easy for an average rider. So, the general rule is when sitting, your toes should touch the ground and not the feet. This is so that when you cycle, you will have more space for the ankles to move or they will be tight and be tired very fast.
Another reason is you can stretch your legs when you pause your cycling.
If you follow these 4 beginning steps, you should feel less pain after a long ride. For the possible best rides, you should check for professional advices too.
You may want to read:
1) Cycling with endometriosis – yes you can get on your bike with chronic pain