"There's no question that long hours hunched over handlebars can lead to tightness in both the upper and lower body. Serious road bikers sometimes endure chronically tightened hamstrings, quadriceps and gastrocnemius muscles. Recreational and commuter cyclists also get tight, especially if they overdo it or have bad posture in the saddle. To become a stronger, healthier cyclist, start to focus on improving your posture (on and off the bike) and getting enough stretching into your routine. If you don’t know where to start, no problem! Try these seven poses for cyclists—meant to stretch (and strengthen) exactly where you need it. Happy pedaling!"