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On-Bike Three-Position Stretch

BeginnerstretchTier T2

Sit tall on a stationary bike with both feet on the pedals. Carefully rest one heel on the handlebars, then rest an ankle over the opposite knee. Clasp your hands behind your back and open your chest, staying seated.

Targets: Hip

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

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit tall on the stationary bike saddle with the bike still.
  • Prepare to move through each position carefully and steadily.
  1. She sits tall on the bike saddle, both feet resting on the pedals, hands resting on the handlebars, settled and steady.

    Step 1 of 5

    Sit tall on the stationary bike, both feet resting on the pedals, settling into a stable seat before the stretches.

  2. She has raised her right leg so the heel rests on the handlebars, the leg extended upward, sitting tall and steady on the saddle.

    Step 2 of 5

    Carefully rest one heel on the handlebars, keeping the stretch slow and steady for the hamstrings.

  3. She sits on the saddle with her right ankle crossed to rest over her left knee, the legs forming a figure four, torso tall and hands steadying on the bars.

    Step 3 of 5

    Rest your ankle over the opposite knee, the crossed figure-four position targeting the glutes and piriformis.

  4. She sits tall on the saddle, both hands clasped behind her back and her chest opened forward, feet resting easy on the pedals.

    Step 4 of 5

    Clasp your hands behind your back and open the chest, still seated carefully on the bike.

  5. She sits tall on the bike saddle, both feet resting on the pedals, hands resting on the handlebars, settled and steady.

    Step 5 of 5

    Sit tall on the stationary bike, both feet resting on the pedals, settling into a stable seat before the stretches.

Safety Information

Do everything carefully and steadily. 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 careful steady pacing, and avoid bouncing, forcing or pedalling. 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.