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FLEXIBILITY
Before stretching, take a few minutes to warm-up as stretching a cold
muscle can cause injury. When stretching you should start slowly, ex-
haling as you gently stretch the muscle. Try to hold each stretch for at
least 15 to 30 seconds. Don’t bounce when you stretch. Holding a
stretch is more effective and less of a risk for injury. Don’t strain or push
a muscle too far. If a stretch hurts, ease up.
SEATED TOE TOUCH
Sit on the floor with your legs together
and straight out in front of you. Do
not lock your knees. Extend your fin-
gers toward your toes exhaling as you
go. Hold the stretch for 15 to 30
seconds. Return to the start position
and repeat the stretch as necessary.
STANDING QUADRICEPS STRETCH
Using a wall or your Bike to provide
balance, grasp your left ankle with your left
hand and hold to stretch. Your knee should
be pointing to the floor. Hold the stretch
for 15 to 30 seconds. Repeat with your right
leg and continue to alternate for amount
of desired repetitions.
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GENERAL