6 essential stretches after a spinning class
If, after the spinning session, you are one of those who gets off the bike and does not spend a few minutes stretching, you should know that you are skipping an essential part of your training. Look at these stretches to do after a spinning class and you’ll see that the whole of your musculature is grateful.
You’ve been pedaling for forty-five minutes at a great pace and carrying out an intense aerobic activity. Your breathing, your heart rate and the muscles that have intervened in the exercise require a minimum time of restoration, essential to avoid annoying tugging, stiffness. cramps or injuries of greater relevance. Stretching after a spinning session is essential so that the restoration is done properly and you feel like new after the training.
How to Stretch After Spinning
After class, don’t shoot yourself in the shower. It is worth spending a few minutes stretching after spinning and getting a perfect restoration. The keys to proper stretching are:
- Make paused movements that increase intensity progressively.
- You must stretch without forcing the muscle, reaching a point of tension that never involves pain. Avoid hyperextension.
- When you stretch, don’t bounce, just hold the maximum elongation posture for a few seconds.
- Control your breathing while stretching so that you recover your normal rhythm as well.
The best stretching after spinning
The function of stretching following a spinning session is to gently work the musculature that has intervened in cardio exercise, particularly that of the lower body and the back. Among those who can not miss to fill your spinning training stand out:
Relieve the tension piled up in these large muscles in the front of your thighs with this stretch. Stand next to the bike, holding the handlebars with one hand. Bend the knee furthest away from the bicycle and grasp the instep with your hand. You’ll appreciate the way the quadriceps is stretched. Remember, keep the posture without bouncing. Repeat with the opposite leg.
2. Quadriceps and lumbars
From exactly the same situation, standing next to your bike, bend the log face forward, bending your back and leaving your arms loose and your head looking at your knees. Flex as far as you can, without forcing and support a few seconds, “hanging” arms and head so that the lumbar area is relaxed. This results from the best exercises to relax the back after training in each of the sessions.
They work hard along the pedalling and it is necessary to avoid that they end up stiff. This is a stretch to do after spinning class, even before getting off the bike. Once stopped, gently stretch your right leg in front of the pedal by moving the instep up and face down. You can fill the exercise by making certain turns. Do this exercise to relax the twins with both legs.
They also need to recover by stretching after a spinning session. Achieving it is very simple. Supports the upper part of the sole of the foot on a bicycle leg, holding the heel in contact with the ground. You’ll see how this simple movement stretches the lower body from the buttocks to the ankles. Make the exercise more complete by raising your arms (joining your hands over your head). Breathe as you go up and release the air as you descend while holding your leg straight and your heel supported.
This “classic” exercise is ideal for stretching after a spinning session. From the initial situation, standing with your legs together, take a step forward one leg while flexing, at the same time, one knee. The leg that continues to be stretched will release, little by little, the tension piled up along the pedalling. Repeat the stretch with the other leg.
Spinning is a complete cardio exercise in which almost all of our muscles are involved. In addition, the upper back and neck are under tension and require a few seconds of restoration. This stretching finally a kind of spinning is going to come really handy for you to avoid torticolis and related hassles. Standing up, make a few neck turns and then bend your head face right, placing your hand on the same side above (over the ear). Let the hand make weight and suppress tension. Repeat the same way for the opposite side.