Hi, my name is Hedi Alavi, and I'm going to talk about a cool down stretches after an indoor cycling workout. So after an indoor cycling workout is a best time to stretch because your muscles are warmed up, so they're willing to cooperate and be a little bit more flexible, and you can perform the stretches a lot deeper and a lot better. And another reason is you just spent the entire indoor cycling workout shortening your muscles, so you want to spend some time lengthening them back out into the original size again. So the first stretch I always like to do is start off by the hamstrings. So you want to put your hand on the handlebar and bring the heel of the foot on top of the frame of the bike. Now you want to inhale here, lift your chest up and exhale, fold forward from the hips, and this will definitely get your hamstring, this is on my left leg. Now if you wanna add a little bit more calf stretch to it, you want to go ahead and pull your toes towards your chest, and keep your back flat, because I always see way too many rounded backs here. I always like to add a little bit of an IT band stretch here, so I want to pull the hip of the extended leg back a little bit, and with my right hand I'm grabbing outside of my left foot and twisting to get a little bit of my QL that's quadratus lumborum in the back, that stretched out too because that also gets really tight when you ride your bike. Now, another stretch I like to do is for the front of the legs, it's your quad and then also your psoas. So you're gonna go ahead and hold onto something to have your balance. Grab your ankle, bring your heel behind you. You want to start to push the hips forward, drop the buttocks down so you're lengthening the lower back. Pull the front hip bones into your body. Keep your thighs connected and your knee down to the floor. So after your quad and your psoas is stretched, I also like to stretch the glutes so, I bring my ankle on top of the standing leg, inhale here and exhale back, keeping the top foot flexed, the knee out to the side, and sitting as deep as I can to feel a good stretch in my left glute here.