From this position you can also get your hip’s adductor muscles, which are important for stabilizing the knee. Stand up, and do your typical quad stretch. Keep your back still and neutral. This is a good example where overdoing the stretch only twists up your hips and lower back.
Now open up those hip flexors. These are easy to ignore but if you ever get lower back pain from hard climbing efforts it’s these muscles pulling on your spine that are typically the culprit.
Back on the floor. Stretch the gluteus max, med, and TFL. These are really powerful muscles that also stabilize your knee through your IT (iliotibial) band.
Now is a good time to do a few bridges to engage your lower back.
Flip over, and do some planks, then cat bends, chest raises to first activate your core and then stretch it out a little.
Finally, stand up and get your lats, traps, neck, chest and triceps moving. Now
you are ready to ride!
There are many people for whom stretching isn’t enough, as they’re already flexible or have tight spots that won’t resolve through stretching alone. For them there are a range of balls, rollers, sticks and other medieval torture devices that can bring the management of muscles to another level. These are good for muscular adhesions or problems with fascia (your typical IT band syndrome), flushing out sore muscles or getting into deep spots in your hips.
You can buy foam rollers and massage sticks just about anywhere (bike shops, PT clinics, Target), but ask your PT, chiropractor or massage therapist about some specific moves that can help you personally before you start.