Lying Down Exercise Supine Cycling Video with Excy on the Floor

Lying Down Exercise Cycling Video with Excy on a Physical Therapy Table

Lying Down Exercise Cycling Setup

To get started, open your Excy system and place it on the floor or in a bed in its lowest position without the Clevis Pin with the right pedal in its most forward position (about 3’o’clock). Place the Keeper on the floor and connect it to the Excy bike using the dual center Keeper Holes and a Post Band. Lay down on the Keeper (ensure the Keeper stays tight and doesn’t bunch up). Using a slow and controlled movement, raise your right foot off the floor while straightening your leg and place your right heel on the pedal (your knee should be straight with your heel on the pedal). If you have too little or too much angle, adjust yourself on the Keeper until your leg is straight with your heel on the pedal. Pedal forward with the balls of your feet (you should now have a 25-30 degree bend in your knee and be in a position like your are doing a bicycle crunch). Your feet should be close to the crank arm, but never so close that your ankle hits on its way through the stroke. Avoid splaying your feet outwards or rotating them inwards while cycling. The favored foot position is barefoot or with socks. When wearing shoes, make sure they are suitable to allow you to maintain a fixed and stable position on the pedals. Pillows can be placed under your head, your lower back, and/or your whole body for added comfort and support. At high levels of intensity, you can hold onto the Keeper with both hands to prevent your body from scooting. Use the Clevis Pin to adjust the height to work different muscles. Arm weights can be added to incorporate upper body workouts. Exercise: When cycling, think in terms of square rotations to improve your technique and pedaling efficiency. Envision pushing your foot forward along the top of the square, and then curling your toes and pushing down against the front side of the square and pulling towards your glutes as you pull up the backside of the square. Through the bottom of the pedal stroke you simply need to un-weigh and apply a little of force while pushing the pedal to keep the momentum going. Use your stomach and back muscles to stabilize the trunk, pelvis, and to keep your hips facing forward. Adding abdominal crunches while cycling can engage your core, but also strain your neck. Lacing the fingers behind the head can encourage you to pull on your neck and worsen the strain. Hold your hands above your head or next to your head to ensure the exercise offers challenge; while moving your arms to your chest or the floor minimizes the challenge of the exercise. A slight pelvis tilt can be added for a more challenging workout. If you want to challenge it more, you can add a bridge exercise, which requires that you balance the stomach and back muscles to brace your trunk such that the pelvis is in a neutral position to the lumbar spine. This is an advanced move that we don’t recommend unless you have good trunk stabilization skills and can hold a bridge position off the Excy bike while lying down exercise cycling on the floor. When performing the bridge, avoid lifting your hips too high (lifting your pelvis about the height of your fist is plenty challenging enough for all levels…more is not better with the bridge position). Always start with easier levels of resistance. See other lying down exercise positions for “Back and Forth”, “Isometric”, and “Backwards” pedaling exercises.

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On-Demand Guided Lying Down Cycling Workouts

Live Lying Down Exercise Workouts