Before You Ride Guide

Riding an Ebike is an incredible feeling but when not properly stretched, you could run into serious problems. Below are some recommended exercises for seniors before they head out on their fun E-bike adventures! Remember to only push yourself based on your comfort level and always take deep breath while doing these exercise.

Stretching Exercise for Seniors

Upper Back Stretch

1. Begin seated with relaxed shoulders.
2. Extend arms forward at shoulder height and grab one hand with the other and push outwards while pulling your back and shoulders forward.
3. Hold for 10 seconds and release.

Chest Stretch

1. Begin seated with relaxed shoulders.
2. Pull extended arms back while grabbing one hand, keeping both hands down near the buttocks.
3. Pull your shoulders back and hold for 10 seconds and release.

Sit and Reach Stretch

1. Sit at the edge of a chair and extend your legs forward with your knees slightly bent.
2. Keep your heels on the floor and toes pointed toward the ceiling.
3. Extend both arms in front and reach to touch your toes, while slowly bending at the waist without bouncing.
4. Hold for 10 seconds then return to resting position.

Neck Stretch

1. Begin seated and slowly tilt your head to your right shoulder.
2. Hold this position and extend your left arm to the side and downward at waist level.
3. Release, then repeat on the left side. Repeat twice on each side.

Inner Thigh Stretch

1. Begin standing with your feet slightly wider than hip-width apart and toes pointing slightly outward.
2. Slowly lean to your left side by bending your left knee while keeping your right leg straight.
3. Keep your left knee from passing your toes.
4. Hold for 10 seconds then return to resting position and repeat on the right.

Shoulder Circles

1. Begin seated and place fingertips on your shoulders.
2. Circle your shoulders 15 times forwards, then 15 times backwards.

Hand Stretches

1. Begin seated with hands reached out in front of you, palms facing down.
2. Open both hands to spread your fingers apart, then close your hands. Repeat 10 times.

II. Balance Exercises for Seniors

Stretching is important to make sure your muscles are ready and activated for your ride, but balance is key when riding your e-bike!

Flamingo Stand

1. Stand with feet together and arm relaxed at sides. Hold onto a chair for support if needed.
2. Bend one knee to lift the foot slightly off the ground and balance with your other leg.
3. Hold for 10 seconds and repeat with other leg.

Single Limb Stance With Arm

1. Stand with feet together and arm relaxed at sides. Hold onto a chair for support if needed.
2. Raise your left arm overhead and raise your left leg forward and off the floor.
3. Hold for 10 seconds then repeat on other side.

Toe the line

1. Stand with arms relaxed at sides.
2. Move one foot forward, placing the heel of one foot touching or as close as possible to the toes of your other foot. Repeat for 15-20 steps.

Side Leg Raises

1. Stand behind a chair or counter with one or both hands using resting on it for support.
2. Lift your right leg out to the side and repeat 10 times for each leg.

Clock Reach

1. Begin standing, holding a chair with your left hand. Imagine a clock with 12 o’clock in front of you and 6 behind.
2. Stand on your left leg, bring your right arm to 12 o’clock and reach to 3 o’clock to your side, and 6 o’clock towards the back. Repeat with other side.

Now that your all warmed up and well balanced, you are ready to get riding!

Did this article help warm you guys up before your e-bike ride?

Reply in the comments below!

By- Arialys V.