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BENDING BODY AND NECK STRETCH Stand up straight with your legs slightly apart in line with your hips. Take a deep breath, then as you exhale lean forward, and lower your head to the ground. Bend at the hips as far as you’ll go, bringing your upper body close to your legs (keep your legs straight), and move your arms around your legs to hold you in position. Keep this position for thirty seconds, then relax, and stand up slowly, bending your knees if necessary. LUNGING QUAD STRETCH Get onto your knees with your shins on the floor. Lunge forward with your right leg so that your knee is bent at ninety degrees and your foot is placed flat on the ground. Your left leg should be stretched out behind you. Put your hand on your right knee, and push forward through your hips. You’ll feel your right leg quad muscle stretch; hold this position for thirty seconds then repeat with the left leg.

Even on concrete you’ll start with both feet down. Put them in front of your foot pegs. And the reason you start with both feet on the ground is because “

– Ricky Carmichael, ten-time motocross national champion it balances out the bike perfectly. ”

A skyrunner stretches her hamstrings before a competition in Iceland.

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