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5
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
1 Place 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.
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 buttocksas 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.
continued