On Electric Bike Stretching and Exercises

ON-BIKE STRETCHING AND EXERCISES

Reasons to stretch
• Reduce tightness and strain in your neck, back, shoulders, arms and face
• Ride longer with less fatigue; recover faster with post-ride stretches
• Always warm-up muscles before stretching; cold stretching can cause injury

Be careful
• Never attempt these stretches while riding in a group or paceline situation
• Check for traffic, slow down and maintain control of your bicycle
• Attempt only on smooth, flat, dry pavement

Lower and middle back
• With one hand on the bar, reach back and place your forearm across your lower back
• Twist your upper body toward the hand that is behind you; hold for 5 seconds
• Look over your shoulder and move that shoulder back while moving the other forward

Shoulder and neck
• Reach across chest to opposite shoulder as far as comfortable; hold for 5 seconds
• Lift shoulders towards your ears until you feel tension
• Hold for 5 seconds, then slowly roll back to original position

Fingers and forearms
• Place hand on hip, palm down, fingers up;straighten elbow to stretch for 10 seconds
• Place fingers on handlebar and push down to stretch forearms; hold for 5 seconds
• Bend hand back as far as possible; rotate wrist back and forth; hold for 5 seconds

Face and jaw
• Open your mouth in an “O” then move your lips right to left to stretch cheek muscles
• Open your mouth wide to stretch jaw muscles
• Never clench your teeth while riding electric bike

Back
• Arch your back while lowering your head slightly
• Then straighten your back and lift your head up to straighten your spine
• Hold each for 5 seconds; perform both stretches consecutively

Legs
• While coasting, straighten one leg in the 6 o’clock position and drop your heel
• In the 3 and 9 o’clock position, stand and drop both heels; switch feet and repeat
• Hold each stretch for 10 seconds and repeat