One move
Bike Spin
How to read ahead. Do to go one move at a time.
Sit on a stationary bike and turn the pedals at an easy cadence. Light resistance. Smooth circles. The seat carries the load so the joints stay quiet.
Option. Couch-friendly: keep the cadence easy and the resistance light. Recumbent if the knees or the back complain — same easy spin, back supported. No bike: Seated March in a sturdy chair. Iron pumper: a heavier cadence or a click more resistance only while the circles stay smooth. Drop the gear if the knees cave or the hips rock.
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1
Set the saddle so the knee stays slightly bent at the bottom of the stroke. Clip in or rest the balls of the feet on the pedals.
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2
Sit tall on an upright, or recline on a recumbent. Light resistance. Smooth circles.
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3
Pedal at an easy cadence you can breathe with. No grinding. Keep the knees tracking over the feet.
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4
If the knees or the back complain, switch to a recumbent or drop the resistance.
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5
No bike: Seated March in a sturdy chair, same easy rhythm.
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6
Ease off if the knees cave in, the hips rock, or the low back rounds.