These are the best spinning stretches you can do as a warm up before class.
You shouldn’t be left feeling sore after a workout. If you are, it’s a buildup of lactic acid in your muscles. Stretching before and after spinning class (or any workout actually), not only warms up your muscles to prevent injury, it also lowers your risk of lactic acid buildup and muscle pain.
I don’t think I need to say this, but just in case, if you do a stretch on one side, make sure you do it on the other side as well.
Begin by loosening up those tense shoulders. You need them lose and not bunched up in your neck during your ride.
1) Grab the elbow of your opposite arm behind your head and gently pull towards the ground.
2) Stretch your arms out in front of you and again gently pull the opposite elbow, this time in towards your chest.
3) Interlace your fingers in front of you, palms facing outwards, and lift your hands straight overhead.
4) Roll your shoulders forwards a few times, and then backwards.
Moving down the body, your glutes need a good stretch. You can do this laying down or standing, but either way, you’ll feel this “figure 4” stretch.
You’re about to work your hamstrings hard in class, so make sure you’ve stretched them well. The video below shows you a few ways to stretch them while standing or seated. You can even use your bike as a prop if you don’t have a bench nearby.
No spinning motion would be complete without the quads assisting to help your legs complete the circular motion to move that flywheel. If you’re going to be doing a lot of hills or sprints, give these muscles some extra love. If your balance isn’t great and you prefer to stretch on the ground, there are 2 alternatives to this quad stretch.
And then finally, you’ve got to stretch your calf muscles. If you don’t have a wall to do this against, you can stand in front of your bike and use the handlebars for leverage.