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Spinning Bike Snake Move

IntermediateCardioTier T2

Pedal a stationary bike upright at a steady rhythm. Bend your arms and bring your chest low toward the handlebars. Rise in a wave, head first and then chest, back to upright pedaling.

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 pedalling at a steady rhythm.
  • Prepare the bent-arm dive toward the bars.
  1. He sits pedalling the bike with an upright torso, hands on the bars, the rhythm steady before the move begins.

    Step 1 of 5

    Pedal the bike upright at a steady rhythm before the dive.

  2. His arms have bent to lower his chest low toward the handlebars, head still up enough to look ahead, the legs continuing to pedal.

    Step 2 of 5

    Bend the arms and bring the chest low down toward the handlebars.

  3. His head has begun lifting first out of the dive - the wave starting at the head while the chest is still low and the arms still bent, the pedals turning.

    Step 3 of 5

    Begin the wavy rise with the head lifting first.

  4. His chest has followed the head through the wave - torso returning upright over the saddle, arms easy again, the pedal stroke unbroken.

    Step 4 of 5

    Let the chest follow the head, completing the wave back to upright pedalling.

  5. He sits pedalling the bike with an upright torso, hands on the bars, the rhythm steady before the move begins.

    Step 5 of 5

    Pedal the bike upright at a steady rhythm before the dive.

Safety Information

Come back up in a wavy motion, head first then chest, without breaking the pedal rhythm. 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.