DON'T FORGET TO STRETCH
by HealthFitness Corporation
 
It is a good idea to stretch your major muscle groups after a 5-10 minute warm-up and after your cycling as well. By doing so, you can limit muscle strain and muscle soreness.

Here are a few stretches for you to practice. When performing these stretches, slowly stretch as far as possible through your range of motion to the point where you feel a slight tugging sensation (not pain). Also, breathe normally throughout the stretch; it allows for a more effective and relaxing stretch than if you were to hold your breath.

 1.Shoulder Rolls
  * Sit or stand up straight with chin tucked in
* Roll shoulders up and back around in a circle
* Repeat 10 times
   
 2.Hamstring Stretch
  * With your weight on the right leg, place the left leg straight forward with heel on the floor and the toes pointing up
* Slowly bend the right knee, lowering your body
* Lean shoulders forward and keep the back straight
* Hold for 15 to 30 seconds. Repeat on the other side
   
 3.Standing Backward Bend
  * Place hands on the small of your back
* Keep head facing forward and knees slightly bent
* Gently bend backwards at the low back until you feel a stretch
* Shoulders should only move back two to three inches
* Repeat five times
   
 4.Anterior Chest Stretch
  *Lace fingers behind back
* Squeeze shoulder blades together
* Hold stretch for 15 to 30 seconds
 
 5.Heel cord and Calf Stretch
  * Place one foot forward and one foot back
* Keep your back heel on the floor and slowly lean forward until you feel stretching in your heel and calf muscles
* Hold this position for 15 to 30 seconds
* Repeat with opposite leg
   
 6.Shin Stretch
  * Stand, holding on to a chair, rail, wall or other available support, with your weight on one leg
* Place the foot of your opposite leg on the ground slightly behind you, with toes pointed and your toenails facing the floor (heel will be facing up)
* Roll your foot and leg forward from the ankle
* Hold for 15 to 30 seconds
* Repeat with opposite leg
 
 7.Hip Flexor and Quad Stretch
  * Standing and using a chair, rail, wall or other support available, grasp your foot and pull your heel toward your buttocks. Do not bend forward.
* Hold this position for 15 to 30 seconds
* Repeat with opposite leg