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Spinning Bike Figure Eights

IntermediateCardioTier T2

Sit tall on a stationary bike and pedal steadily with your hands on the bars. Trace small figure-eight shapes with your upper body, drifting to one side and then the other. Keep your pedaling pace steady.

Targets: Thoracic Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

cardio_machine

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the stationary bike and establish a steady pedal cadence.
  • Hold the bars and sit tall for the trunk trace.
  1. He sits tall on the stationary bike pedalling evenly, hands on the bars, torso upright and quiet.

    Step 1 of 5

    Sit tall on the stationary bike pedalling steadily, hands on the bars.

  2. His upper body has drifted into the first side loop of the figure-8 - shoulders and ribs shifted gently to his right while his hands stay on the bars and his legs keep pedalling.

    Step 2 of 5

    Trace the upper body into the first loop of the figure-8, drifting to one side.

  3. His torso is crossing the middle of the figure-8, the shoulders drawing from the right loop back through centre toward the left, the pedal stroke uninterrupted.

    Step 3 of 5

    Carry the trace through the middle into the second loop on the other side.

  4. He is into the second loop of the figure-8, his upper body rounding the left side while the legs maintain the same steady pedal stroke.

    Step 4 of 5

    Keep tracing the small figure-8 with the upper body while the cadence stays constant.

  5. He sits tall on the stationary bike pedalling evenly, hands on the bars, torso upright and quiet.

    Step 5 of 5

    Sit tall on the stationary bike pedalling steadily, hands on the bars.

Safety Information

Pedal seated or standing and trace subtle figure-8 motions with the upper body. Maintain the cadence on the bike while the trunk draws the figure-8 for the obliques and lower back. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.