If you have undergone a surgery or any problem in the joints or muscles, please start a stretching or exercise program with the help of a professional health care expert before you ride an electric bike.
Before stretching, you should warm up a little by a few minutes of walking or jogging. You should stretch slowly and hold the position for half a minute. Always start with the stretch most comfortable for you. Keep your breathing, deep, rhythmical and slow.
Here are some popular stretches for you:
- The calf
Lean on a solid support like a wall using your forearms and rest your head on the hands. Place the foot on the ground at the front after bending the leg and leave the other leg straight at the back. Now, you can move your hips forward slowly and you can feel the stretch in the calf of the straight leg. Stretch both your legs holding the position for about 20 seconds.
- The soleus and Achilles tendon areas
Place the foot flat on the ground by bending the back knee slightly. The position provides you with a lower stretch which is useful to maintain ankle flexibility. You only need to stretch slightly, holding the position for 10 seconds.
- The upper hamstrings and hip
Sit against solid support resting your back. Then, use one hand to hold onto your ankle and take the other hand and forearm around the bent knee. Pulling the leg gently towards your chest will make your upper leg feel an easy stretch to its back. You can do this stretch for 15 to 30 seconds.
Sit with one of your legs, say, the right leg bent and place the heel at the outside of the hip. Then, bend your left leg placing the sole inside the upper right leg. If you lean straight backwards now, then you will feel an easy stretch in the right quadriceps. Using your hands for support and balance, hold this stretch for 30 seconds.
- The upper thigh area
You can sit bending your right leg and place right heel outside your right hip. Then, practice on tightening your buttocks on the side of the right leg while turning the hip over. Apart from helping your hips to stretch, this position will also provide your upper thigh area with an overall stretch. Relax your butt muscles by contracting them for 5 to 10 seconds. Hold the stretching posture for 15 seconds.
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- The groin
Position your heels at a comfortable distance from the groin. Contract your abdominals slowly using your hands placing around your feet. It will help you to flex forward until an easy stretch is felt in the groin. Do not bend from the shoulders, instead, bend from the hips and move forward. Keeping the elbows outside of the lower legs will provide better stability during the stretch. You can hold this position for 20 to 30 seconds.
- Lower back and side of the hip
Sit with the right leg straight and left leg bent. Rest the left foot outside the right knee. Bending the right elbow, rest it on the upper left thigh above the knee. Let your left-hand rest at the back. Now, turn your head slowly and look over the left shoulder. Rotate the upper body toward the left hand and arm at the same time. If you turn your hips in the same direction now, you will feel the stretch in your lower back and side of the hip. Hold this stretch for 15 seconds while keeping your breathing steady.