How to Stretch After Spinning Sessions

Stretching after a Spinning session releases all the tension in the areas that you worked hard during your routine. Your cardio workout peaked and invigorated your body. Now you need to stretch those muscles to avoid injury and lingering soreness.

Difficulty: Easy

Instructions

Things You'll Need:

• Chair

Spinning Stretch for the Hamstrings

1. Sit on the floor. Straighten one leg with the other leg flexed at the knee.

2. Touch your right heel to the inside of the opposite thigh.

3. Push down the outside of the calf and thigh of the flexed leg toward the floor.

4. Exhale and stretch out your leg until it is straight.

5. Reach out as you lower your upper torso to embrace your thigh. If you can't reach all the way to the thigh, relax and reach as far as you can. Don't force it. You still have a wonderful stretch. Reverse and do the other side.

Spinning Stretch for Quadriceps

6. Rest your right foot on a chair as you stand on the left foot. Keep your hands on your hips for balance.

7. Breathe in while you slowly bend your left knee. Feel the stretch in your quads. Envision tucking your tailbone between your legs.

8. Reverse legs and do the same stretch on the other leg.

Spinning Stretch for Shoulders

9. Sit on a chair. Raise your right arm to your shoulder height. Bend your arm across to the left shoulder.

10. Clasp your raised elbow in your left hand.

11. Exhale while you pull your elbow back. Reverse sides and repeat.

Tips & Warnings

• While doing this stretch, concentrate on your quadriceps by contracting them to alleviate tension in the hamstrings.
• Avoid arching your lower back or twisting your pelvis.

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