Excy XCS 200 Series Exercise Overview
Best Home Exercise Ergonomics for Lower Body Workouts
How to Pedal Excy as a Portable Recumbent Exercise Bike
How do I use Excy for Range of Motion Exercises?
How do I cycle Excy on the floor with the Keeper?
How do I exercise in bed or on a PT table with Excy?
How do I use Excy in the Unicycle and Step Cycle Position?
How do I use Excy for Leg Presses?
How to Get Started with the Recumbent Exercise Bike Position After an Injury?
How do I shift my body position with Excy as a chair pedal exerciser?
Best Home Exercise Ergonomics for Upper Body Workouts
What are the Benefits of an Upper Body Ergometer Like Excy?
What Are the Proper Ergonomics of Using Excy as an Upper Body Ergometer?
How Do I Plank on Excy?
How do I use Excy as a Hand Ergometer in the Squat-N-Cycle Position?
How do I do a Single Leg Balance Exercise with Excy?
How do I use Excy as an Upper Body Ergometer from the Floor?
How do I use Excy in the Rowing Position?
How do I use Excy as an Upper Body Ergometer from a Chair?
How do I use Excy for Hip Flexor Stretch Exercises?
How do I use Excy as an Upper Body Ergometer on the Table?
How do I use Excy for Curls and Biceps?
How do I use Excy to Simulate a Swimming Workout?
How to use Excy with Hand Pedals for Hand Cycling?
How do I use Excy as an Upper Body Ergometer in a bed or on a PT table?
Featured Physical Therapists for Home Exercise Excy Ergonomics
With 17 years of focused experience in bike fitting, Erik Moen is nationally recognized as an expert in his field. His fitting philosophies are based on the science of pedaling biomechanics, individual musculoskeletal capabilities, and people’s unique cycling goals. This methodology is something he has developed from experience (not just from an ‘out of the box’ fit formula or taking a class). Erik also teaches bike fitting to physical therapists and industry specialists. Erik is one of the most sought-after bike fitters in the area due to his level of experience and knowledge. Combined with his physical therapy background, understanding of musculoskeletal dynamics, and extensive cycling background, a bike fit by Erik will be the best fit you can get. Erik’s fits regularly help patients overcome injury and improve performance.
Setup Tips
Resistance Guidelines for Clinic and Home Physical Therapy
Excy offers a wide range of resistance to accommodate all riders for clinic-based rehab, home exercise, and anywhere strength training. 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.
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Getting Started
There’s a big advantage of pedaling, spinning, or cranking Excy with controlled forces for home exercise and in a clinic setting. 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.
Isometrics
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