WE all know what it's like - you get in from a long bike ride, especially at this time of the year, and the last thing you want to do is clean your bike or do any stretching exercises.

The bike goes straight in the shed and the cyclist heads straight for the kettle, often choosing to ease aching muscles under a hot shower rather than do more exercises.

But incorporating a stretching routine within your week is vital to keep the body strong and flexible, according to a Northwich fitness instructor.

Personal trainer Diane Patterson said: "It's important to stretch because muscles get quite tight when they are used repetitively, as they are in cycling.

"It's important to stretch and strengthen the opposing muscles.

"I teach people how to do everything really slowly – that's the strengthening aspect.

"It's about returning the body to its natural postural state."

Diane has launched a new weekly class at Movement Performance Academy, in Denton Drive, called Stretch and Relax, and invited me along to experience the benefits myself.

The hour-long session, which is at 1.30pm on Fridays, features a variety of gentle exercises, based on yoga and pilates, followed by 10 minutes of pure relaxation.

Do not be fooled by the use of the word 'gentle', holding the stretches and putting under-used muscles to work was far harder than I anticipated and really made me realise my weak points.

"As a cyclist you're using your quads and hamstrings so they're going to be tight," Diane said.

"Your shoulders are in a fixed position and there's a tightness in your upper body as well and a lack of core strength because you're not using those muscles so much.

"These exercises accommodate building up core strength and we did a lot of stretching the back, opening the chest out and bringing the shoulders back.

"Adding a stretch routine once a week is perfect.

"If you come to classes you start to pick up the exercises – we don't do the same every week but you will learn a basic stretch routine that you can do at home if you do feel a niggle when you get off the bike."

I certainly felt like every muscle in my body was fully worked and loosened up by the end of the session, which made me feel unexpectedly renewed.

I suspect this was also due to the 10 minutes of pure and blissful nothingness at the end of the session when Diane gave each of us a blanket and talked us through relaxing every muscle.

"Relaxation is also very helpful for cyclists," Diane said.

"There's a lot going on when you're out on your bike – you've got to be so mentally alert for dangers of traffic and weather conditions.

"The relaxation side helps, just giving yourself 10 minutes.

"It's a great skill to learn, especially if you've ever suffered from insomnia."

The Stretch and Relax class is not just aimed at cyclists or people who take part in repetitive exercise.

Diane said it is aimed at people of all ages and abilities and is a perfect re-introduction to exercise.

"I try to keep it light hearted and give it a nice welcoming feel," she said.

"It's nurturing and suitable for all ages and abilities – there's no pressure on anyone and no expectations.

"It's a really good re-introduction for someone who hasn't exercised before or for a while."

For more information visit moveperform.co.uk or ring 01606 41709.