Leg injuries are very common when exercise bikes and treadmills are used without prior stretching. When you push your muscles too hard or too fast before they are ready for a hard workout, leg or knee injuries are inevitable. In this post we tried to list simple stretching exercises you can do to prevent any unwanted injuries.
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Stretching Exercises Before Using Exercise Bike
Before using your exercise bike, it is best to take a few minutes to do a few gentle stretching exercises. Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury.
Ease into each of these stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to bounce while doing these stretches.
1. Standing Calf Muscle Stretch
Stand near a wall with the toes of your left foot about 18″ from the wall, and the right foot about 12″ behind the other foot. Lean forward, pushing against the wall with your palms. Keep your heels flat and hold this position for a count of 15 seconds. Make sure that you do not bounce while stretching. Repeat on the other side.
2. Standing Quadricep Stretch
Using a wall to provide balance, grasp your right ankle with your right hand and hold your foot against the back of your thigh for 15 seconds. Repeat with your left ankle and hand.
3. Sitting Hamstring & Lower Back Muscle Stretch
Sit on the floor with your legs together and straight out in front of you. Do not lock your knees. Extend your fingers towards your toes and hold for a count of 15 seconds. Make sure that you do not bounce while stretching. Sit upright again. Repeat one time.