Spinner
®
Velo XT
O W N E R ' S M A N U A L
6
HIP FLEXORS
1
Assume a lunge position.
2
Place back knee on a towel.
3
Make sure front knee is directly over the
foot and ankle.
4
Hands may be placed comfortably on the
front thigh.
5
Abdominals are in and hips tucked under.
6
Hold the stretch and breathe. Switch legs
after 30-60 seconds.
LOWER BACK
1
Start in an all-fours position with your knees
hip-width apart, and hands shoulder-width apart.
2
Align your hands under your shoulders and
your knees under your hips.
3
Point your fingers forward, being careful not
to lock or hyperextend your elbows.
4
Gently round your back and lengthen your
spine and shoulders.
5
Allow your chin to drop slightly lower than
a neutral position.
6
Feel the stretch throughout the curve of
your spine.
7
Hold the stretch and breathe for 30 seconds.
GLUTES
1
Stand facing the bike about 2-3 feet away and
place a hand on handlebar for stability.
2
Stand on one leg and rest the
other foot above the knee of your standing leg.
3
Flex the knee of your standing leg and allow your
hips to sink back.
4
Feel the stretch in the glutes area of the crossed
leg.
5
Hold the stretch and breathe for 30-60 seconds.
OUTER HIP
1
Stand facing the bike about 2-3 feet away and place
a hand on the bike for stability.
2
Stand on the outside leg (farthest from the bike) and
cross the other foot in front of your ankle.
3
Support most of your weight on the outside leg.
4
Push hip of supporting leg to the side and allow the
other hip to drop slightly.
5
Stretch should be felt along the length of the
iliotibial band of supporting leg.
6
Hold the stretch and breathe for 30-60 seconds.
STRETCHING (CONTINUED)
