Posture - Keiser M Series Manual

POSTURE

As in any activity, proper posture is extremely important. It is recommended that riders assume a
neutral riding position. There is no need to compromise neutral spine in order to gain an "aerodynamic"
advantage in a simulated workout environment. Our role as fitness professionals is to help enhance our
riders' path towards wellness. By keeping them in a neutral position, we can help train them to maintain
correct posture throughout the day.
Proper posture means engaging the core abdominal muscles and breathing through the diaphragm
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• Preferred position for indoor cycling is to maintain neutral spine, with a slight arch in the lower back
When seated on the bike, hinge at the hips and maintain a neutral position. This position is referred
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to as "hip hinge."
• The thoracic spine also needs to remain neutral. Cue riders to lengthen their spine and keep the
shoulder blades flat against the ribcage and the collar bones open and wide.
By emphasizing this position throughout the class, riders will learn to avoid rounding the spine
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forward during higher intensities
Neutral Spine
In fitness classes, the axiom "pull your belly button to your spine" is often used incorrectly. Because
the goal is to protect the lower back, this cue is actually ineffective when applied to indoor cycling and
typically leads to lumbar flexion. Standing sideways to a mirror or lying on the floor, try the following
positions: anterior pelvic tilts, posterior pelvic tilts and neutral spine. Notice how the body looks and
feels when it is in each of the positions. The goal is to find and maintain neutral spine in each riding
position and for the length of the class. Core stability plays a major role in maintaining neutral spine.
The core muscles are divided into the inner unit (or inner core) and the outer unit (or outer core). The
inner unit muscles consist of the transversus abdominus, the diaphragm, the 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.
Cue riders to activate the inner unit at a level that keeps their sacrum stable while riding
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Observe how the cycling movement comes from the hips versus the low back, waist or pelvis when
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the core is kept engaged
In a more aggressive riding position, riders will need to increase their core activation
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Remind beginners or those with weaker core muscles that they may need to take breaks in position
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until their core strength improves or they may feel their lumbar spine arch and/or low back muscles
take over or fatigue
Hip Hinge
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Seated Hip Hinge