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Page 24 SPINNER
®
OWNER’S GUIDE
GLUTES
1 Stand facing the bike about 2-3 feet away and place a hand on handlebar for stability.
2 Stand on one leg and rest the other foot above the knee of your standing leg.
3 Flex the knee of your standing leg and allow your hips to sink back.
4 Feel the stretch in the glutes area of the crossed leg.
5 Hold the stretch and breathe for 30-60 seconds.
OUTER HIP
1 Stand facing the bike about 2-3 feet away and place a hand on the bike for stability.
2 Stand on the outside leg (farthest from the bike) and cross the other foot in front of your ankle.
3 Support most of your weight on the outside leg.
4 Push hip of supporting leg to the side and allow the other hip to drop slightly.
5 Stretch should be felt along the length of the iliotibial band of supporting leg.
6 Hold the stretch and breathe for 30-60 seconds.