Stretching

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

1Place one foot on the bike between the handlebars and the seat, and find a position where your bal- ance on your supporting leg is stable.

2Slightly bend your supporting leg.

3Square your hips so both hip bones “face” forward.

4As you exhale, bend forward from your hips and bring your straight torso toward your straight leg.

5Relax and breathe as you stretch. Switch legs after 30-60 seconds.

QUADS

1Hold onto the bike with one hand, using the bike for balance.

2Grasp the top of your foot or ankle with your free hand and bring your heel as close to the buttocksas possible.

3As you exhale, pull your abdominals in and tuck your hips underneath you.

4Hold the stretch and breathe. Switch legs after 30-60 seconds.

CALVES

1Standing directly behind the Spinner®, place the sole of one foot against the bottom of the frame, heel down.

2Stand erect and lean slightly into the bike until you feel a stretch in your calf muscles.

3Hold the stretch and breathe. Switch legs after 30–60 seconds.

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