Setup: To get began, open your Excy system and place it on the ground or in a mattress in its lowest place with out the Clevis Pin with the correct pedal in its most ahead place (about three’o’clock). Place the Keeper on the ground and join it to the Excy bike utilizing the twin middle Keeper Holes and a Put up Band. Lay down on the Keeper (make sure the Keeper stays tight and would not bunch up). Utilizing a sluggish and managed motion, increase your proper foot off the ground whereas straightening your leg and place your proper heel on the pedal (your knee ought to be straight together with your heel on the pedal). You probably have too little or an excessive amount of angle, alter your self on the Keeper till your leg is straight together with your heel on the pedal. Pedal ahead with the balls of your toes (you must now have a 25-30 diploma bend in your knee and be ready like your are doing a bicycle crunch). Your toes ought to be near the crank arm, however by no means so shut that your ankle hits on its approach via the stroke. Keep away from splaying your toes outwards or rotating them inwards whereas biking. The favored foot place is barefoot or with socks. When carrying footwear, ensure they’re appropriate to mean you can keep a hard and fast and steady place on the pedals. Pillows could be positioned beneath your head, your decrease again, and/or your complete physique for added consolation and assist. At excessive ranges of depth, you possibly can maintain onto the Keeper with each fingers to stop your physique from scooting. Use the Clevis Pin to regulate the peak to work totally different muscle tissues. Arm weights could be added to include higher physique exercises. Train: When biking, suppose by way of sq. rotations to enhance your method and pedaling effectivity. Envision pushing your foot ahead alongside the highest of the sq., after which curling your toes and pushing down towards the entrance facet of the sq. and pulling in direction of your glutes as you pull up the bottom of the sq.. By means of the underside of the pedal stroke you merely have to un-weigh and apply slightly of pressure whereas pushing the pedal to maintain the momentum going. Use your abdomen and again muscle tissues to stabilize the trunk, pelvis, and to maintain your hips dealing with ahead. Including belly crunches whereas biking can have interaction your core, but in addition pressure your neck. Lacing the fingers behind the pinnacle can encourage you to tug in your neck and worsen the pressure. Maintain your fingers above your head or subsequent to your head to make sure the train provides problem; whereas shifting your arms to your chest or the ground minimizes the problem of the train. A slight pelvis tilt could be added for a more difficult exercise. If you wish to problem it extra, you possibly can add a bridge train, which requires that you just steadiness the abdomen and again muscle tissues to brace your trunk such that the pelvis is in a impartial place to the lumbar backbone. That is a complicated transfer that we don’t suggest until you might have good trunk stabilization abilities and may maintain a bridge place off the Excy bike on the ground. When performing the bridge, keep away from lifting your hips too excessive (lifting your pelvis concerning the top of your fist is loads difficult sufficient for all ranges…extra is just not higher with the bridge place). All the time begin with simpler ranges of resistance. You can too discover positions for “Again and Forth”, “Isometric”, and “Backwards” pedaling workouts. For extra data, go to www.excy.rehab.