Cycling muscles relax after stretching

When riding, always under tension tendon, a long time may cause pain. So, relax stretching after riding is very important, to avoid the possibility of injury. Usually 15 minutes is appropriate to relax each part of the stretch 8 seconds 8 seconds 8 seconds and then stretch (static stretching)
First, the quadriceps
1 bicycle to maintain balance, his left hand from behind to seize the right foot
2, while still stretching, grasping the hand of the feet and slowly rising toward the left side of the body close to the body
3 to keep the upper body upright
4 Repeat slowly relax the hands and feet of another foot
Second, the leg
1 car leaning bent from the waist
2 leg stretched forward, feet and a car from the 18-inch (I do not know how far. Suitable yourself)
3 other leg directly on the front legs, the legs gradually widening gap 2
4 focus on the front foot, upper body close to the ground as much as possible, feeling stretched forelegs
5 Repeat other leg
Third, the shoulder portion
1 leaning on the car balance, with your arms to support the body
2 head between arms stretched as much as possible of the next bend
3 can enhance efforts to reduce arms
Fourth, lower back
1 leaning on the car balance, squat so that the heel does not leave the ground
2 hips as much as possible close to the heels and shaking. 30 seconds