Here are some useful stretches that we recommend to perform after riding. Sometimes you might feel that some body parts are stiff or pulled more than others. When riding in terrain that you are not used to, you will do a lot of physical effort with muscles that are not used to doing so. In those cases, it is extremely important to perform long stretches with those muscles.
1. Stretching your calf: While bike riding, a lot of physical effort is done by your calf (the back part of the lower part of your leg) – Stand a step away from a wall or a strong support. Lean on the support with your forearms, while your head is resting on your hands. Take one leg ahead of the other. The front leg should be bent and the back leg should stay straight. Slowly move your hip forwards. Move forward slowly, until you feel that you are stretching the calf of the straight leg. Keep the foot of your straight leg flat on the ground. Hold the stretch for about 20 seconds.
2. Stretching the Achelles Tendon area: Stay standing in the same posture. Slightly bend the knee of your back leg, while keeping your foot flat. This stretches the lower areas that are closer to your ankle and Achilles tendon. Keep this stretch for about 10 seconds.
3. Stretching the upper hamstring and hip: sit down and hold the outside of your ankle with one hand. Hold your arm around the bent knee. Gently pull the bent leg towards your chest until you feel a stretch in the back of the leg you are holding. Hold this stretch for about 20 seconds. In order to perform this stretch you might want to sit against a hard surface for support.
These were only a few examples for stretching. These tips should not come instead of consulting a fitness instructor.