Posturesto Avoid ~ _

Roundedposture,shoulders elevated,elbowsrotated
outwards
Pelvisisoutof the"alignmentzone",kneesarebent
morethan90degrees, heelisabovetoes
Hipsare behindthesaddle andoutof the"alignmentzone"
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Atleastonehandshouldalwaysbe onthehandlebars
Pelvisisoutof the"alignmentzone" and lumbar Cyclists pelvis outof the"alignmentzone"
spine isinlordosis
8M3CyclingFoundations
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Posture, Body Positions, and Grips
Proper posture, regardless of activity, is extremely important. There is some debate as to whether a
cyclist in a,M3 Keiser Cycling class shouldround their back or keep their back neutral when assuming an
aerodynamic riding position. Because there is no wind resistance in an indoor cycling class we suggest that
students should keep their back' in a neutral position. There is no need to compromise neutral spine in order
to gain an "aerodynamic" advantage in the simulated workout environment.
In fitness classes, the axiom 'pull your belly button to your spine' is often used. However, because the goal
is to protect your lower back, this cue is actually ineffective when applied to indoor cycling. Proper posture
means engaging your core abdominal muscles and your diaphragm. , A preferred position for Keiser M3
Cycling is to maintain neutral spine. 'In neutral spine, there is a slight arch in the low back. Whenlyou are
seated on the cycle, hinge at the hips and maintain your neutral position. This position is referred t6 as "hip
hinge".' ,
Neutral Spine Seated Hip Hinge

Standing sideways to the mirror or lying on the floor, try the posterior tilt and
neutral spine. Noticehow the body looks and feels when it is in each of the positions. The goal is to find and
maintain neutral spine. Core stability plays a major role in maintaining neutral spine.
A fit core is important for strong movements both on and off the cycle. Your core is made up of key
muscle groups with an emphasis on strong abdominals and back. It's important to note that the rectus
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,
,
,
abdominus is not a core stabilizer. If the rectus abdominus is continually engaged, a bulging or puffed mid
section may result. Thus, the burn that is often associated with traditional abdominal training is indicative of an
overactive rectus abdominus. This is not the goal of improving core strength. The core muscles are divided
into the inner unit (the true core) and the outer unit. The inner unit muscles consist of the transversus a
bdominus, the diaphragm, multifidus and the pelvic floor muscles. These muscles are pelvic stabilizers. The
outer unit muscles include the internal and external obliques, gluteus medius, minimus and maximus and the
erector spinae. Training the inner unit is important both in indoor cycling classes and other workouts.
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