Reprinted from SkinnyMom.com
When I walked into my first spinning class this past spring, I had no idea what to expect — other than, you know, the fact that I'd be riding a stationary bike. I had no idea how to make sure the bike fit my height or how to adjust the resistance. I took my first class with a good friend, and she walked me through the whole thing before the instructor got started. She made sure I was completely comfortable every step of the way. With that first class, I fell deep in love and haven’t stopped since.
If you frequently take spin classes, you know that you work your muscles hard, and what better way to finish off a tough workout than with some great stretches? Here are some of my personal faves!
First things first, before you even step off the bike, try a good long calf stretch. If you’re using the shoe cages on the Spinning bike, stand up straight and allow one heel to drop down at a bit. Hold it in that position for 30 seconds, and then repeat on the other side. There are just some stretches that hurt so good — this is one of them.
Next up, try the Front Thigh Stretch. Once off the bike, stand straight and kick your leg back behind you, wrapping your hand around the top of your foot and pulling up toward your butt. This will pull those tight thigh muscles that you just worked, and it will feel fabulous.
Another great one is the Expanded Leg Stretch. While standing, spread your legs very wide and bend forward at the waist, reaching your hands down to the floor. Go only as far as you can comfortably go, but aim for placing your hands flat against the floor. Hold for 30 seconds and feel the burn.
If you have the space, my next favorite is the Downward Facing Dog. This is an all-around stretch and will help elongate your spine and open the hips. Just ensure that you’re pushing your heels into the floor or you won’t feel the full effects of the stretch.
If your inner thighs are feeling tight, try the Standing Glute Stretch and Hip Opener. While standing, use your bike for balance and bend your knee and cross your leg over the opposite leg and gently push down on your knee; hold for 30 seconds. The position of your legs will be just like the image below, but instead of putting your hands on the floor, hold on to your bike for balance as you really push back to feel that stretch. Switch and repeat with your other leg.