As gentle and smooth as pedaling can be, it also can be the cause for nagging aches and pains.  The repetitive motion that we inflect upon our bodies, with even the smoothest of pedal strokes, can lead to tightness in the hips and lower back.  One of the best ways to deal with this potential tightness is to incorporate a gentle stretching circuit into your post ride routine.  The pictured are 3 of my favorite stretches for helping you keep a loose lower back and hips.

Tips:

• Do these stretches after you ride, or at least after you are warmed up
• Start with 2 reps at 12 – 15 seconds per rep for each position
• Take the stretch to tightness, but not to discomfort
• Never bounce or force your body to a place that does not seem comfortable
• Obviously, work both sides of your body
• Increase the duration of each stretch as your experience and flexibility increase