Oroight,

I swear by the book "Stretching" by Bob Anderson--my copy is falling apart. It includes a 10 minute routine (you can make it longer by increasing your stretches) for before and after rides. He provides stretch routines for activities I wouldn't even think about (like for after sitting for a long time). I also find I like to do standing stretches in the shower. I'm not a PT, but the heat seems to help.

Deanna