Bed Exercise or Floor Exercise with Excy Hand Ergometer

Bed Exercise or Floor Exercise Video with Excy Hand Ergometer

To get started with bed exercise or floor exercise upper body ergometer workouts, open the Excy system and place the pin in the top hole. Sit down on the floor or in a bed. Turn the Excy system around to where the rider is looking at the Excy logo. Place the Front Base (chrome bar) under your sitting bones for a snug fit. Consider placing a pillow under your knees for better ergonomic positioning for the bed exercise and floor exercise position. To begin cranking, place one crank arm in the top furthest position away from the body (between 2 and 3 o’clock). Place your hand on the pedal and make sure you have 5-10 degree bend at elbow. Pivot crank arms forward and adjust if necessary so that your elbow is never locked or fully extended when pedaling. The crank arm should be at its highest position and as close to shoulder height as possible. If the axis is too high there will be impingement at the 12 o’clock position. Too low and there can be supraspinatus/biceps tendon strain at the 6 o’clock position. In most cases, it is ideal to set the axis level to the shoulder or just 1-2” below. The most ergonomically comfortable and safe hand position is grabbing the end of the pedals with palms facing each other (which keeps your forearm and wrist in the anatomically neutral position and puts less stress in both the proximal and distal radio-ulnar joints). Make sure your thumb is not near the crank arm as it may get pinched during cranking. Hand pedals or hand gloves can be added for comfort. If you need additional posture support, consider using pillows, a wall, a couch, or an exercise ball as a backrest. Exercise: As your right hand pushes forward and down, your left hand circles backward and up to complete the rotation of the pedals. The muscles of your core, your arms, including your biceps and triceps, along with your shoulders, and upper back, including the trapezius and posterior deltoids, supply the motion for the forward pedaling on the arm cycle. Focus on good posture while pedaling, as you will engage every upper body muscle with an emphasis your arms and shoulders. Keep your chin up; back straight, shoulders back, and your torso/core strong. Start easy for duration, intensity, and resistance levels as upper body muscles are smaller, weaker and less efficient, which means it is easy to get very sore muscles almost immediately if you jump into high tension cranking motions that you are note use to. See other hand cycle bed exercise and floor positions for “Back and Forth”, “Isometric”, and “Backwards Pedaling” exercises

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