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Spinning Bike Upper Body Freeze

IntermediateCardioTier T2

Pedal a stationary bike at an easy pace. Relax your shoulders and bend your elbows slightly. Hold your upper body completely still while only your legs move.

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 pedal at a comfortable steady pace.
  • Relax the shoulders and soften the elbows.
  1. She sits on the bike pedalling with ordinary relaxed posture - hands on the bars, torso moving naturally with the stroke.

    Step 1 of 5

    Pedal the bike in a normal easy rhythm before settling the upper body.

  2. Her shoulders have dropped relaxed and her elbows are slightly bent, the torso quieting while her legs continue the same pedal stroke.

    Step 2 of 5

    Relax the shoulders and bend the elbows slightly, beginning to quiet the torso.

  3. Her entire upper body is still - head level, shoulders relaxed, torso motionless - while her legs alone continue turning the pedals.

    Step 3 of 5

    Hold the upper body completely still while the legs keep pedalling - only the legs move.

  4. She keeps pedalling with the freeze intact - the upper body remains completely settled, no drift or bob, the legs still turning evenly.

    Step 4 of 5

    Sustain the stillness through continued pedalling without the torso creeping into motion.

  5. She sits on the bike pedalling with ordinary relaxed posture - hands on the bars, torso moving naturally with the stroke.

    Step 5 of 5

    Pedal the bike in a normal easy rhythm before settling the upper body.

Safety Information

Keep the shoulders relaxed, the elbows slightly bent and the torso motionless through the pedal stroke. 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. Keep the still torso, the relaxed shoulders and the soft elbows, and avoid trunk sway, bobbing and arm drive. 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.