Ride On: Contraindicated Movements
A monthly resource for Spinning program participants.

The Spinning program has five basic movements and three hand positions. Unlike typical group exercise classes, where the choreography is endless, the core movements of the Spinning program do not change.

The following movements are unsafe on a Spinner bike:

1. Using weighted equipment while on the bike. Lifting weights on any bike is ineffective and unsafe. Weight training is most effectively accomplished when your body and core muscles are stabilized. This is difficult to accomplish at even the lowest recommend training speed of 60 RPM.
2. Riding with one or no hands. While standing or jumping, you could seriously injure yourself if one of your feet slipped out of the pedal and you fell off or on the bike. Riding like this during a seated climb places undue stress on the lower back.
3. Laying the forearms on the handlebars (triathlete style) or isolating one part of the body. When you ride outdoors, your body stays relatively calm because the bike is moving back and forth. A Spinner® bike can’t move, so your body needs to be relaxed enough to dissipate the energy created. Forcing one part of your body to remain still makes it a magnet for tension in your neck, back and hips.
4. Riding with pointed toes. This can cause inflammation of the tibial tuberosity, an overuse injury that stresses the knee, ankle and supportive structures. It can also cause numbness in the feet.
5. Riding with no resistance (except during warm-up and cool-down). Riding with no resistance increases risk of injury and wastes workout time because resistance is what develops speed, power, strength and endurance.
6. Pedaling backward. This movement unscrews the pedals from the crank arms, which can lead to injury when the pedals fall off. Also, researchers have shown that pedaling backward burns the same calories and uses the same muscles as pedaling forward.
7. Dropping the seat in the middle of class. This movement is never done on the road. When you drop the seat, you eliminate the option of sitting and recovering, which can lead to over-training and injuries.
8. Hand Position 3 while seated. This position takes a rider out of the ideal biomechanical riding position and causes increased flexion of the hips and spine, which may lead to back pain. It often causes riders to strain their necks in an effort to look up.
9. Stretching with a leg on the handlebars. Many riders are not flexible enough to swing a leg up onto the handlebars. Instead, use the center frame of the bike for an equally effective hamstring stretch.
10. Anything that is in bad form. The five movements and three hand positions were designed with safety and performance in mind. Bad form can reduce fitness benefits and may lead to injuries.

The above guidelines are not all-inclusive.
Use good judgment at all times.

Contraindicated Movement # 3 shown above. Do not rest your forearms on the handlebars.

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