Adapted from Bicycling by Peter Oliver

If you can afford only an abbreviated stretching routine, concentrate on the muscles that typically are put under the most duress during a ride: the quadriceps, the hamstrings, the muscles of the lower back, and the neck muscles. The following stretches are designed for that purpose. For the definitive guide to stretching for all sports and activities, see Stretching, by Bob Anderson.

Keep in mind a few guidelines:

	Try to hold each position 15 to 30 seconds.
	Don't bounce or jerk. Stretch as far as you can in an easy and relaxed manner.
	Never stretch to the point where it hurts, only to the point where the muscles feel tight.
	If you've got time, do the same stretching routine after riding.

Neck and Spine

Sit on the floor with your right leg straight. Cross your left foot over your right knee and rest it on the floor. Then rest your right elbow on the outside of your left knee. Now, with your left hand resting on the floor behind you, slowly turn your head to look over your left shoulder.

Hamstrings and Lower Back

Sitting on the ground or floor, tuck your right foot into your groin. Straighten your left leg and reach as far forward as you can. Hold that position, then change to the other leg.

Quadriceps

Bracing yourself against a wall with your right hand, grab your right foot with your left hand and raise the leg as far as you can without cramping or pain. Now change to the other leg.

Calf and Achilles Tendon

Bracing yourself against a wall with one hand over the other, and your feet about two feet from the wall, bring your right leg forward and bend it at the knee. Moving your torso toward the wall, gently extend the calf and Achilles tendon of your left leg, keeping your left foot flat on the floor. Now change to the other leg.

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