Hi, I'm Alice Holland, and I'm going to show you some stretches for cycling. Some of the muscle groups that are often strained with cycling are the hamstrings, quads and calves. I will show you how to stretch each of these muscle groups. Make sure that you have a wall or a pole to stretch with, especially when you are outdoors. For your hamstring stretch, you want to prop your heel up onto the bike itself or a ledge or a chair. Make sure that your hips are pointed towards your feet, don't have them flare out, keep your back nice and straight and then lean forward. You should feel a stretch in the back of your thigh where your hamstring is and the back of your knee. Hold the stretch there for 30 seconds, don't hurt your back, don't hurt your knee, just make sure that you feel a good stretch. For your quad stretch, you want to take your shin and pull it up towards your butt. Make sure you are not pulling on the foot. I don't want you to have an ankle sprain after this. Also, tuck the tummy in, make sure you are not arching the back too much. Hold the stretch for 30 seconds. Make sure you feel a stretch in the front of the thigh. Don't hurt your knee and don't hurt your back, only a slight stretch. For the calf stretch, put your forefoot at a ledge or two or three centimeters above the ground. Then, push into the weight, hold that stretch for 30 seconds. You want to feel a stretch in the back of your calf and the back of your knee. Don't hurt your foot, don't hurt your ankle joint.