What are the stretching exercises for spinning bikes?

Spinning bike is a popular form of exercise nowadays. It has a very good exercise effect, and compared to monotonous running, many people prefer spinning bike for this type of exercise. However, stretching is also very important before riding a spinning bike. Let’s take a closer look at its methods and steps. I hope everyone can do these stretching exercises before doing these exercises.

Methods/Steps

1. First, the arms:

1. Forearm stretch. Stretch your right hand forward with five fingers pointing downward and the palm facing outward. With your left hand, grab the fingers of your right hand and gently pull them toward your body until you feel the soreness and swelling in your forearm; do the opposite with your left hand.

2. Stretch the outer side of your upper arm. Stretch out your right arm, place your left hand on the outside of your right elbow and move your right arm to the left side of your body. Finally, press your right arm against your chest and feel the soreness and swelling in your upper arm. Do the opposite for the left side.

3. Stretch the inner side of your upper arm. Bend your right arm and stretch it behind your back. Grasp the right elbow with your left hand. Extend your right fingers as far down along the spine as possible and feel the soreness and swelling on the inside of your upper arm. Do the opposite on the left side.

2. Shoulder stretching: Circle your shoulders forward and backward four or five times.

3. Back stretch: Cross your hands, lower your head and chest, and stretch your arms forward.

4. Chest stretch: clasp your hands behind your back, raise your head and chest, and extend your arms backwards.

5. Abdominal stretch: clasp your hands above your head, stretch your arms straight and extend them upwards with your breathing.

6. Neck: Extend your right hand to the left side of your head and gently press your head to the right while lowering your left shoulder; do the opposite for the left side. Then place your hands behind your head and gently push your head down.

7. Waist and back: Keep your body straight, keep your lower body still, and twist your upper body 90° to the right, and then to the left. Hold static stretch for ten seconds on each side.

No matter what exercise you are doing, stretching is very important before or after the exercise. Before exercise, it is to warm up better, and after exercise, it is to relieve muscle soreness and other phenomena. Therefore, everyone should pay attention to these common sense issues, which can help themselves achieve good exercise results and alleviate some adverse effects that may arise.