If you love spinning as much as I do, you might have wondered what it would be like to spin outdoors, 
maybe even on the beach. Well wonder no more! On Sunday, May 15, come on out to the Manhattan Beach Pier for the 4th Annual Tour de Pier. This unique fitness fundraiser features outdoor spinning with an ocean view, all for a good cause! Proceeds from the event benefit 3 really great cancer-related charities: the Hirshberg Foundation for Pancreatic Cancer Research, the Uncle Kory Foundation, and the Cancer Support Community of Redondo Beach. In addition, there will be a health and fitness expo with music, entertainment, food, and interactive booths. There will even be a Kid Zone with lots of activities for kids. The Tour de Pier will run from 8:15 am until 1:30 pm.
I will be on stage for the 10:30 am ride with Fit On’s Cycle and Sculpt trainer, Lisa Austin Lelm. For those of you spinning with me, we will do our best to keep you entertained and sweaty! If you have not already registered for the event, it is not too late to ride with us and help raise money for this great cause. More information regarding the event and donations can be found here. Be prepared for as much or as little spinning as you would like! I recommend stretching a little bit everyday before the day of the event. Here are four stretches for cycling that will help increase flexibility and make your chiropractor proud!
Figure “4” Stretch: This is a very simple stretch that you probably do on a daily basis without knowing it. On your back, you have to cross one ankle over the opposite knee, thus forming the “4” shape. Grab behind the thigh of the uncrossed leg and gently pull your leg towards your chest. You should feel your gluteus maximus, lower back, and hip flexors being stretched. Repeat with your other leg.
Primal Squat Stretch: This stretch might seem difficult at first but can be mastered very quickly. Start by separating your feet at shoulder’s width apart. Slowly bend down until your thighs are touching your calves and keep your back straight. Hold the position for a minimum 30 seconds and slowly stand up. This stretch will help a majority of your lower back muscles.
Standing Hamstring Stretch: For this stretch, you will need a platform or something to put a leg up on. Your leg will need to form a 90-degree angle with your other leg. Once your leg is resting on the platform, slowly lean forwards towards your leg but remember to keep your back straight. Hold the position as long as possible and then slowly come back up. Repeat with both legs.
Doorway Stretch: Similar to the hamstring stretch, the doorway stretch requires you to be near a doorframe or a table. Start by putting your leg up again the doorway or table until it is parallel to the surface. Keep your back against the ground and hold this position for as long as you can. Repeat with your other leg.
I look forward to seeing you all on May 15th!
Dr. Elizabeth
