As summer approaches, so does the number of people looking to engage in outdoor activities. June is National Great Outdoors Month and we want to encourage everyone to get outdoors and stay active as much as possible! My name is Jay DeJesus and I am a physical therapist assistant and cycling enthusiast. Cycling is a passion of mine as I have spent over a decade on the professional mountain bike racing circuit. I want to make sure that everyone is safe and knows how to prepare their body before they hit the trails.

1. Proper Helmet Adjustment

It is very important to have your helmet properly adjusted when preparing your body before a bike ride.  This is key for safety while on the bike.  For the proper helmet adjustment, you will want to check 3 things.  First, you need to make sure that your helmet is about an inch over your eyebrows. You will also want to make sure that your helmet is nice and snug on your head.  Finally, make sure that your chin strap is nice and firm but not too firm.  You want to make sure you are still able to breathe. 

2. Neck Stretches

While cycling, it is important to make sure your neck is nice and loose so that you can have your head on a swivel at all times.  These stretches will also help prevent injury while biking.  In the video, I give two simple neck stretches that you can do to make sure you are prepared. Go to 1:05 in the video above to see a full demonstration of these stretches.

3. Shoulder stretching

Shoulder stretching is very important as this is what is going to help keep your head upright and prevent soreness. The stretch that I demonstrate is called the “No Money” stretch.  For this stretch you will want to grab a stretch band.  Simply place your arms down by your side at a 45 degree angle so that your forearms are parallel with the ground.  Hold the stretch band in your two hands with the back of your hands facing the ground.  Tuck your chin back and then simply pull your arms outward while keeping your elbows tucked in towards your torso. This stretch is demonstrated at the 2:00 mark of the video above.

Thank you for checking out my blog and video and I hope to see more people out on the trails this summer! If you have any questions, please feel free to email us at

Jay DeJesus, PTA

For more great Physical Therapy related content:

SUBSCRIBE to our YouTube channel

LIKE us on Facebook

FOLLOW us on Instagram

Check out our other blog posts