The sportsman can benefit from the following exercises classified under flexibility training. He must plan before starting these flexibility training exercises with the help of an instructor. He must collect the records of his previous injuries and the treatments including surgery. He must consult a specialist regarding the fitness condition of the operated portion of his body. He must be in knowledge of any part of his body showing signs of stiffness during the exercise. He must note down about any deformity in his body. He must ensure that his posture is correct by observing his image in the mirror from all sides.

Sitting on a stationary bicycle, he must observe his positions during various movements in cycling. He has to record certain positions which give him pain and discomfort.

The cyclist has to exert flexible movements to his spine like flexion, extension, bending and rotation and note the position where the spine lacks flexibility. For example, standing with legs apart and arms at ease on the sides, the participant should bend at right angles at the waist. Back to his normal position, he should lean back as far as possible and note the angle at which he feels impossible. He can bend on the right and the left side and observe if he has problems in doing this action.
The cyclist can hold his arms parallel to the ground while standing. He should lift them above his head and swing them behind him. He can swing his right arm from the parallel position to the ground to above his head and to his left across his body without bending. The same workout can be repeated with the other hand.
With the two hands parallel to the ground, the participant can bend one hand at the elbow and touch his back between his shoulders with the palm. He can try with other hand and repeat as many times as possible.

The leg and thigh muscles can be strengthened by raising alternate knee to the waist height. The participant can raise his leg by standing on the other in such a way for example: if he stands on his left, he can lift the right leg slowly to the right side balancing on the left and vice versa. After this exercise, he can rotate his hip in both the directions. A careful study of the above details reveals as to which part of the cyclist’s body is susceptible to injury and needs flexibility training.