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AVOIDING PAIN FROM THE NECK DOWN
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Neck pain may occur when riders round their thoracic spine and/or turn their shoulders inwards.
Cue to slightly retract the shoulder blades, widen the collar bones or open the front of the
shoulders. Include posture breaks throughout the class and cue riders to look forward at the
“road” in front of them versus looking up at you.
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Lower-back pain can occur when riders flatten their lumbar spine, fail to maintain inner-unit core
stability or become tight in their hip muscles. Maintain neutral spine throughout the ride, provide
posture breaks and ensure a balanced hip flexibility section of the class.
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Wrist or forearm pain may be caused by not maintaining a proper line between the forearm, wrist
and hand. Avoid breaking at the wrist and holding onto the handlebars too tightly.
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Foot pain may be caused by tight shoes, tight cage straps, soft-sole shoes (e.g., running shoes) or
excessive pressure from the ball of their foot on the pedal
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Foot cramping can also occur when riders pedal with their feet too far inside the cages or grip with
their toes when they ride. Keep the ball of the foot over the pedal and relax the toes.
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Cue riders to pedal in a continuous circle. When cycling speeds drop below 60 RPM, the pedal stroke
will momentarily pause or stop. These pauses require riders to overcome inertia with each pedal
stroke, which may lead to knee pain.
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As the instructor, make sure you can see each rider clearly at all times. Keep the room well-lit and
place each bike in a position where all riders can see you and you can see them at all times.
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If a rider begins to feel faint or dizzy, he or she should gradually stop pedaling, carefully dismount
from the bike and ask for help
UNSAFE RIDING TECHNIQUES
There are certain movements that should never be taught or performed in a Keiser M3/M3i indoor cycling
class. Incorrect positions are potentially dangerous and may cause injury. Here are some postures and
movements to avoid:
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Cycling backwards
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Cycling with the saddle removed
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Cycling off the back of the bike (behind the seat)
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Cycling with all your weight over the handlebars
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Stretching on the bike
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Resting the entire body on the front handlebars
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Cycling in the low space between the handlebars and seat
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Cycling with no hands (other than in the warm-up, cool-down and while drinking water)
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Cycling with one foot out of the cage
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Cycling with extremely heavy resistance causing minimal rotation (below 60 RPM)
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Cycling from a low to high position with quick transitions
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Placing the hands in a reverse position on the handlebars
APPENDIX