he effort expended during a very long bike ride can tighten your muscles and make you increasingly uncomfortable. And tight muscles make you more susceptible to injury. Keep your body as supple as possible. Stretch and warm up before your ride and cool down afterward. Stop and stretch every now and then. While you're riding, do the following stretches. Repeat each stretch several times. LEGS. While coasting, rest your pedals at 6 and 12 o'clock. Straighten the lower leg and push that heel lower than the pedal. Hold for 10 seconds. Rotate the pedal and stretch the other leg. UPPER BACK. Arch your back, lowering your head slightly as you do so. Hold for five seconds. Then straighten your back and sit tall for five seconds. LOWER BACK. Hold the handlebars with one hand. Place your other hand behind your back. Twist toward that elbow and hold for five seconds. Switch hands and twist the other direction. SHOULDERS AND NECK. "Shrug" both shoulders. Hold for five seconds. Then slowly rotate them backward and downward. Note: Be sure to pay attention to the road while doing these stretches. Don't do them in heavy traffic. © Your HealthStyle, 2000.