Spinner® Velo XT
O W N E R ' S M A N U A L
STRETCHING (CONTINUED)
HIP FLEXORS
1Assume a lunge position.
2Place back knee on a towel.
3Make sure front knee is directly over the foot and ankle.
4Hands may be placed comfortably on the front thigh.
5Abdominals are in and hips tucked under.
6Hold the stretch and breathe. Switch legs after
LOWER BACK
1Start in an
2Align your hands under your shoulders and your knees under your hips.
3Point your fingers forward, being careful not to lock or hyperextend your elbows.
4Gently round your back and lengthen your spine and shoulders.
5Allow your chin to drop slightly lower than a neutral position.
6Feel the stretch throughout the curve of your spine.
7Hold the stretch and breathe for 30 seconds.
GLUTES
1Stand facing the bike about
2Stand on one leg and rest the
other foot above the knee of your standing leg.
3Flex the knee of your standing leg and allow your hips to sink back.
4Feel the stretch in the glutes area of the crossed leg.
5Hold the stretch and breathe for
OUTER HIP
1Stand facing the bike about
2Stand on the outside leg (farthest from the bike) and cross the other foot in front of your ankle.
3Support most of your weight on the outside leg.
4Push hip of supporting leg to the side and allow the other hip to drop slightly.
5Stretch should be felt along the length of the iliotibial band of supporting leg.
6Hold the stretch and breathe for
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