Stretching after a spinning session is extremely important. It helps to, not only loosen up the muscles but also to alleviate any form of soreness that may accumulate in the muscles. It is also a great way to prevent any form of injury from occurring and a way of releasing any form of tension in the muscles. In spinning, as the workout is mainly focused on the lower body there are many different types of stretches which focus on different parts of the lower body.
Four of the main stretches include:
- Post-workout glutes (muscles of the buttocks) stretches: Stretching your glutes is extremely important, especially after your spinning class as you have been seated for a long period of time. While there are many ways by which this exercise can be done, the most common way is to stand in front of the bike (2-3 feet). With one hand on the handlebar (for stability) the other leg has to be placed on the other handlebar. Allow your hips to move back and as you feel the stretch on your glutes (that is crossed) hold the stretch for 30-60 seconds. The same has to be repeated with the other leg.
2. Post-cycling calf stretches (wall calf stretch): An extremely important stretch that should be done immediately after the session is the calf stretches. Not only does stretching these muscles open the tight network of the lower leg muscles, but is an extremely great way to end your workout! A person has to stand facing a wall (or even in front of their bike) a little less than an arm’s distance from the wall. With both hands placed flat on the wall (or bike) push the right leg back until u feel the stretch. Once you feel the stretch, hold it there for 20-30 seconds. The same has to be repeated for the other leg.
3. Post-spinning quad stretches: By holding on to the bike for support (from the front) with one hand, a person has to grasp the top of their foot/ankle with their free hand. They have to bring the heel forward (to the buttocks) as much as possible. Once the stretch can be felt, hold it for 20-30 seconds. The same has to be repeated with the other leg.
4. Post-workout hamstrings stretch: The last stretch which should be done after the session is the hamstrings stretch. A person can stand in front of their bike and with both hands reach down towards the toes (without bending the knee). Once the stretch is felt as the fingers reach the toes, hold the stretch for 20-30 seconds. This should be repeated twice.
