Table Upper Body Ergometer
Optimal Pin Placement: Top hole. Stand tall, focus on good posture, keep chin up, back straight, shoulders back, and torso strong. Add squats, calf raises. jumping jacks, speed skates, and one-legged balance exercises for added complexity.
Bed Exercise or Floor Exercise with Hand Ergometer
Hand Ergometer Squat-N-Cycle
Chair Hand Cycling Ergometer
Optimal Pin Placement: Will vary. Turn Excy system around and place Front Bar under sitting bones in a chair. Place Rear Bar on stable surface (table, bed, box jumps, chair). Use pillows for added support. Focus on proper posture.
Forward Standing Shoulder Rotation
Optimal Pin Placement: Lowest position (will vary). Place Excy on a table sideways. Align your body to be centered with the Excy system. Stand straight with proper posture. Keep elbow at 90 degrees. Focus on small motions.
Side Standing Shoulder Rotation
Optimal Pin Placement: No pin (will vary). Place Excy on a table sideways. Turn body and place hip against the table with toes facing forward and feet shoulder-width apart.Align shoulder with pedal axis. Keep head level.
Triceps Dip Bridge Cycle
Optimal Pin Placement: Middle or top (will vary). Extend hands behind you, reach down, grab pedals. Keep feet in front of you (with Keeper preferred). Keep even weight on pedals. Thrust hips up, tighten core. Use stool to support weight if needed.
Squat Hand Bike Core Stabilizer
Optimal Pin Placement: No pin (will vary). Place rear on firm surface away from the edge. Get into a squatted position. Keep back flat, spine in neutral position. Keep shoulders over the pedal axis. Pedal down into the surface. Stand for rest.
Stationary Recumbent Chair Cycling
Lying Down Exercise Cycling
Optimal Pin Placement: No pin (will vary). Place Keeper on floor or bed and connect Excy. Lie down to cycle. Use stomach and back muscles to stabilize the trunk, pelvis, and to keep hips facing forward. Add abdominal crunches and bridge for added complexity.
Bedside Cycling / Chair Cycling
Optimal Pin Placement: No pin (will vary). Place Excy on the floor in front of a chair, a PT table, or bedside. Align your body to be centered with the Excy system. Push down on the front side of the pedal motion to prevent scooting. Add hand weights for whole body.
Exercise Ball Balance Cycling
Bedside Lying Down Exercise Cycling
Hip Flexor Stretch & Lunge
Optimal pin placement: Top or middle hole (will vary). Lie Keeper on floor and connect Excy. Hold pedals. Place right foot in front of yellow bar. Step your left foot back onto the Keeper. Bend right knee, straighten left leg and stretch hip flexor. Don’t extend knee beyond toes.
Step & Unicycle Exercise
No pin for this exercise. Always hold onto something sturdy for stability. When standing on pedals, slightly bend knees 5-10 degrees to get into athletic position. Rock pedals back and forth to find center of balance. Focus on smooth motions, keep core engaged.
Single Leg Balance Hand Cycle
Optimal pin placement: Top or middle hole (will vary). Lie Keeper on the floor and connect Excy. Hold pedals firmly with hands, bend both knees to a 90 degree angle, lift one leg up straight behind you and squeeze your glutes at the top of the motion. Keep pelvis straight.
Couch Stability Bridge (MISSING. TO FOLLOW)
No pin for this exercise. Lie down on the couch so that the upper back is on the couch with your hips unsupported and both feet on the pedals. Brace your entire core, extend the hips upwards into a bridge position using your glutes, quads, and hamstrings while cycling legs.
Optimal pin placement: Will vary (focus on crank arm being 1 to 2 inches below shoulder). Lie down Keeper, place exercise ball on Keeper. Lie face down on the ball, place hands on pedals, spread feet for wide balance. Pull through cranking motion as if in the water.
*Exercise illustrations ©2018 PT-Helper
Resistance Guidelines for Clinic and Home Physical Therapy
Excy offers a wide range of resistance to accommodate all riders. Depending on your goals, you may want to do more rotations or cranks with less resistance, or the opposite. Excy is designed to take either path or a combination of both. Generally, rotations with light to moderate resistance are used to improve cardio vascular endurance, while high resistance with fewer cranks are used to increase muscle size and strength. It is important to start easy before increasing tension as it is easy to get very sore muscles almost immediately doing high tension cranking motions that a person is not use to.
There’s a big advantage of pedaling, spinning, or cranking Excy with controlled forces. Take time to pedal slowly at the easiest levels until it feels smooth and controlled before increasing resistance. Before pedaling, always protect your surface with a towel or mat.
Pedaling Forwards & Backwards
Whether using hands or feet, think in terms of square rotations to improve technique. Envision pushing your hand or foot forward along the top of a square and pushing down against the front side of the square and pulling towards your body as you pull up the backside of the square. To pedal backwards, follow the same process.
Back and Forth Strokes
Pedaling back and forth is great for range of motion and strength training. Simply apply pressure, unweight the opposite hand or foot in a repeating motion.
Instead of relying on pedaling with resistance cranked up to fatigue the muscle, you will instead set the resistance to easy and steadily press into the pedals with even forces to constrict your upper or lower body muscles and hold it until fatigue sets in.
Upper Body Setup Guidelines
- Palms facing each other
- 5-10 degree in elbow
- Pedal axis at shoulder or 1-2″ below
- Never hyper extend elbow
- Focus on good posture and engage core
- Pin placement will vary based on user preferences and goals
Lower Body Setup Guidelines
- Start with heel on pedal with straight leg
- Cycle with the balls of your feet (aligned with metatarsal)
- 20-30 degree bend in knee while cycling
- Hips/feet/knees properly aligned (do not splay feet or knees inwards or outwards)
- Barefoot and socks favored
- Never hyper extend knee
- Pin placement will vary based on user preferences and goals
On-Demand Exercise, Home Physical Therapy, and Strength Training Instruction!
Download the free Excy mobile coaching application for on-demand, live, and guided workouts. Save workouts, set goals, and keep track of progress over time! Watch instructional videos from physical therapists to learn proper technique. Contact with questions at email@example.com or 425-205-9444.
Download the PT-Helper App! Excy has partnered with PT-Helper to make it easy to create and follow a customized Excy home exercise program. Hundreds of other physical therapy and wellness exercises are also available. The app takes you through your program every step of the way. Visit us at www.PT-Helper.com.
Talk to Your Doctor
Before beginning this or any exercise program, consult a physician or health professional for recommendations, and be sure to read the Excy Owner’s Manual included with your Excy unit.