Bike Cruise

Option. Sit on the bike and pedal with no resistance instead, if standing feels like a lot.

1. 1

   Stand tall with soft knees and relaxed shoulders.

2. 2

   Lift one knee to a comfortable height while swinging the opposite arm forward.

3. 3

   Alternate sides in a steady, rhythmic march.

4. 4

   Keep the torso upright and breathe naturally.

5. 5

   Stay light on your feet — no stomping.

Option. Tiny circles count. Skip a direction if a shoulder complains.

1. 1

   Stand tall with arms extended straight out to the sides.

2. 2

   Make small forward circles with your arms.

3. 3

   Continue for 15-20 seconds.

4. 4

   Reverse direction and make backward circles.

5. 5

   Keep shoulders down and core braced.

6. 6

   Breathe steadily.

Option. Recumbent bike when the knee or the low back wants support. Lower the resistance before you chase a harder gear.

1. 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.

2. 2

   Sit tall on an upright, or recline on a recumbent. Light resistance. Smooth circles.

3. 3

   Pedal at an easy cadence you can breathe with. No grinding. Keep the knees tracking over the feet.

4. 4

   If the knees or the back complain, switch to a recumbent or drop the resistance.

5. 5

   No bike: Seated March in a sturdy chair, same easy rhythm.

6. 6

   Ease off if the knees cave in, the hips rock, or the low back rounds.

Option. Stay seated and hug one knee if standing is unfriendly today.

1. 1

   Stand tall near a wall or chair for light support if needed.

2. 2

   Bend one knee and grasp the ankle or top of the foot with the same-side hand.

3. 3

   Gently draw the heel toward your glute while keeping the knees close together and hips level.

4. 4

   Stand tall — avoid leaning forward or arching the lower back.

5. 5

   Hold, breathe, then switch sides.

Option. Keep a soft knee. Hold a wall if balance needs it.

1. 1

   Stand tall and place one heel on the floor a short distance in front or on a low step.

2. 2

   Keep a soft bend in the standing leg if needed.

3. 3

   Hinge at the hips, keeping the spine long, and reach gently toward the extended leg.

4. 4

   Stop when you feel a mild stretch in the back of the thigh — no bouncing.

5. 5

   Hold and breathe, then switch sides.