Stretching will help prevent injury and soreness. It keeps the lower back and leg muscles flexible, which enhances physical performance and reduces
strain. Below are some key stretches to incorporate at the beginning and end of your workout. You should stretch slowly to the point where mild
discomfort is felt in the muscle being stretched. Practice deep breathing through the nose at all times. Do not bounce during the stretch, since this may
result in injury. The following streches should be performed off the bike.
HAMSTRINGS
1 Place one foot on the bike between the handlebars and the seat, and find a position where your balance
on your supporting leg is stable.
2 Slightly bend your supporting leg.
3 Square your hips so both hip bones “face” forward.
4 As you exhale, bend forward from your hips and bring your straight torso toward your straight leg.
5 Relax and breathe as you stretch. Switch legs after 30-60 seconds.
QUADS
1 Hold onto the bike with one hand, using the bike for balance.
2 Grasp the top of your foot or ankle with your free hand and bring your heel as close to the buttocks as
possible.
3 As you exhale, pull your abdominals in and tuck your hips underneath you.
4 Hold the stretch and breathe. Switch legs after 30-60 seconds.
CALVES
1 Standing directly behind the Spinner®, place the sole of one foot against the bottom of the frame, heel
down.
2 Stand erect and lean slightly into the bike until you feel a stretch in your calf muscles.
3 Hold the stretch and breathe. Switch legs after 30–60 seconds.
HIP FLEXORS
1 Assume a lunge position.
2 Place back knee on a towel.
3 Make sure front knee is directly over the foot and ankle.
4 Hands may be placed comfortably on the front thigh.
5 Abdominals are in and hips tucked under.
6 Hold the stretch and breathe. Switch legs after 30-60 seconds.
LOWER BACK
1 Start in an all-fours position with your knees hip-width apart, and hands shoulder-width apart.
2 Align your hands under your shoulders and your knees under your hips.
3 Point your fingers forward, being careful not to lock or hyperextend your elbows.
4 Gently round your back and lengthen your spine and shoulders.
5 Allow your chin to drop slightly lower than a neutral position.
6 Feel the stretch throughout the curve of your spine.
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