How to Stretch Before Spinning Sessions

To avoid injury and soreness, you should stretch your legs and muscles before and after Spin class. Try these stretches to get your body ready for a hard workout.

Instructions

    • 1

      Stretch your hamstring, which is in the back part of your thigh. Stand next to the bike and face it. Raise one leg. Rest that foot on the part of the bike between the handlebars and the seat. Bend your supporting leg. Reach toward the foot on the bike with your hands. Hold this stretch for about 30 seconds, and then switch legs.

    • 2

      Stretch your quads, that big muscle at the front of your leg. While Spinning at the top of your rotation, your quad will push the pedal downward. Stand next to your bike. Bring one foot up toward your behind. Grab your right ankle in your right hand. Pull the ankle as close to your behind as you can. Use your abs to pull your hips forward. Hold for 30 seconds and switch legs.

    • 3

      Stretch your calves, the muscles behind your lower legs. Your calf muscles support your ankles while Spinning. Stand up straight at the back of the bike. Place the balls of both feet on the bike frame. Transfer your weight to one foot. Do not support your weight. Instead, allow your heel to stretch toward the floor. Hold for 30 seconds and switch feet.

    • 4

      Stretch your hip flexors, the muscles in front of the leg that hold the leg to the hip. Your hip flexors work with your hamstrings to raise your leg in the back rotation. Get into a lunge position. Roll the hips and abs forward. You should feel a stretch on the back leg. If you need to, put one hand on the bike for support. Hold for 30 seconds and switch legs. Now you're ready to Spin.