Under Desk Bike Posture: 5 Guidelines And Tips To Help You Sit Correctly
Keeping a good posture while using your under-desk bike can help you pedal for longer, be more comfortable while doing it, and prevent unnecessary strain.
There are 5 general guidelines, including:
- The best positioning of the equipment
- The placement of your foot and your arms for maximum comfort
- The position of your back and how to keep it straight
However, keep in mind that these are general guidelines!
All bodies are different, so adjust the recommendations below to what feels right for YOUR body.
You’ll also learn why it’s so hard to keep the right posture for long periods, and tips to help you keep a proper under-desk bike posture.
In a nutshell: The right posture for an under-desk bike
Start by placing the bike properly under your desk, plant the balls of your feet firmly on the pedals, and try to keep your elbows at 90° or more (without shrugging).
Keep the resistance low and your back straight while pedaling.
Remember that human bodies are not meant to sit still for long periods, so take breaks from the posture by standing from time to time.
5 Posture guidelines while using an under-desk bike
Keeping the right posture while using an under-desk bike helps you get the most health benefits while avoiding discomfort or injury.
Follow these 5 guidelines to make sure you have the right posture:
1) Placing your bike under the desk
First, make sure the under-desk bike is not too far or too close to your chair. To find this sweet spot:
- Place your feet on the pedal
- Cycle until one pedal is the farthest away from you
If your knee is slightly bent in that position, the under-desk bike is at the right distance. Make sure to mark the spot with masking tape! This will save you time in the future.
2) Foot placement
Your feet should be firmly planted on the pedals, with the balls of your feet over the center.
Also, avoid pointing your toes downward while you pedal – this can cause unnecessary strain on your calf muscles.
To keep this from happening, think of keeping your heels flat and pushing the pedal down.
HDB TIP: Proper foot placement will also prevent your bike and/or chair from rolling away!
3) Arm positioning
If you find yourself hunching over just after a few minutes of sitting at your desk, try looking at your arm positioning first.
The general recommendation is to have your elbows bent at around 90° (or more), and your forearms aligned with your wrists. This works very well for most people.
Here are some quick ways to fix your arm positioning to avoid slouching:
- Sit a bit further away from your desk to increase your elbow angle.
- Increase the height of your chair.
- Push your keyboard and/or mouse a bit further away.
Just be careful not to position yourself so far away that you have to reach too far, as this can put lots of strain on your neck and shoulders.
It may take a bit to find the right balance, but your body will thank you!
4) Adjust the resistance
Most under-desk bikes have adjustable resistance levels, which can make for a pretty solid workout.
But the more resistance, the harder you have to pedal, making it challenging for you to keep the right posture.
Try pedalling with a low resistance level when you’re working, or when you know you’ll have to sit for a long time. This will help you keep the proper posture for longer.
5) Keep your back straight
This is the most challenging part, as most of us end up slouching after sitting for a while.
Keep in mind that slouching while sitting is a natural response from our bodies, as our back muscles get tired from trying to keep us sitting straight.
The problem is that it interferes with our focus and causes strain. So, to delay the slouching as much as possible, try the following:
- Set up your chair right from the get-go. You should be able to reach the pedals easily without stretching your legs too much or having to hunch over.
- Allow your lower back to keep its natural curve. A quick way to do this is to put a small cushion or wrapped-up towel in the lower back area while you sit.
- Keep your knees slightly bent when the pedals are farthest away.
- Check your arm positioning as mentioned above.
That said, this will only delay slouching. It will happen at some point, which is why you need breaks from sitting!
Why is it so hard to keep the right posture?
There are a few reasons why – muscle strength, time you spend sitting, even the amount of physical activity you do…
But it all comes down to one main thing – Our bodies are not meant to spend long periods in one single posture.
Forcing yourself to keep the same position for hours at a time literally goes against what your body is meant to do.
Think of it this way:
Every time you force yourself to keep a static posture, you’re trying to override thousands of years of evolution.
Our bodies are designed to move. The quickest evidence of this is standing up after sitting for hours at a time. Your body feels immediately better, doesn’t it?
No wonder why so many of us end up with back pain, knee issues, and other joint problems from sitting too much.
We’re not moving enough, which is the exact opposite of what our bodies are designed to do.
That’s why the solution is NOT finding the perfect position so you can sit for longer.
The solution is to change your posture as frequently as you can.
Your body needs a break from staying in the same position for too long – even if you’re moving (i.e. pedalling) while sitting.
The following tips will help you with that.
Tips for keeping a good under-desk bike posture over time
The guidelines mentioned above will help you prevent joint strain and injuries while using your under-desk bike.
These tips will help you prevent stiffness from prolonged sitting and reset your body for your next cycling session:
Take regular breaks
Ideally, take a 5-minute break every 30-60 minutes.
Stand up and walk a bit to reduce the tension from keeping the posture. Setting a timer can be very helpful for this.
This not only helps to reset your posture but also boosts circulation, improves productivity, and gives your eyes a rest from the screen!
If you don’t want to use a timer to take breaks, use your body signals instead!
Here are some body signs that tell you to take a break from sitting:
- You find it harder to keep a good posture.
- You’ve corrected your slouching a few times.
- You feel tension in your neck and/or lower back, needing to rotate it or stretch it while sitting.
- You feel uncomfortable in your chair, needing to shift the posture a bit to tolerate it.
If you feel any of those, it may be your body’s way of telling you it’s time for a break.
Stretching and mobility
Stretching helps reduce tension and is a great option for taking a break.
You can do seated stretches to buy you a bit more time before you need a break. Neck and lower back stretches are great for this.
Mobility exercises help bring blood to the area, which can also reduce tension and aches.
Some good mobility exercises include scapular squeezes and shoulder shrugs.
Strength training
Do you feel like, no matter how much you stretch, you still have aches and pains?
This can be a sign that your muscles are a little bit weak and can 100% benefit from strengthening.
WHO recommends strengthening the whole body at least twice a week for basic health. But doing this can also:
- Increase your tolerance to sitting for longer periods, because your muscles are stronger and can hold the proper position for longer
- Reduce overall joint pain and stiffness from sitting
- Counteract the side effects of sedentarism
You don’t need to get to a gym for this. You can start with easy bodyweight exercises you can do at home, there are thousands of YouTube videos with follow-alongs!
FAQs
Do pedal exercisers really work?
Yes, pedal exercisers work to help you counteract sedentarism. They’re also a low-impact workout, so they boost circulation without putting too much strain on your joints.
Plus, you can pedal away while doing other stuff like working at your desk or watching TV. Just don’t expect them to replace a full workout, as pedalers alone may not be the best tool for weight loss.
Can you stand on an under-desk bike?
No, you shouldn’t stand on an under-desk bike isn’t a good idea.
Their pedals are too narrow and are not designed to support a lot of weight, so you’d probably end up breaking the equipment or hurting yourself.
Some under-desk ellipticals can support more weight, though, as the pedals are bigger and sturdier.
What’s better, an under-desk bike or an elliptical?
Both provide similar health benefits, including improving cardiovascular health and focus, so choosing one over the other will depend on your needs and preferences.
A mini bike is best if you’re looking for an under-desk exerciser you can easily move around. It’s low-profile, easy to use, and generally cheaper.
An under-desk elliptical is sturdier and you can often use it standing. But they weigh more than a mini bike, making them harder to move from one place to another. They’re a bit pricier, too.
So, if you want simplicity and ease, go for the under-desk bike. If you’re looking for a bit more of a workout, the elliptical may be a better choice.
Is an under-desk pedal better than a stationary bike?
This depends on your goals and available space.
An under-desk pedal is awesome for saving space and sneaking in exercise at the office or while you’re chilling at home. They’re also cheap compared to a stationary bike.
But they won’t resist a full-blown workout, at least not frequently.
A stationary bike is way better if you’re looking for a more intense workout. You’ll get better resistance options and a more comfortable seat, but they’re pricier.
Some models include desks as well, so you can work while cycling.
So, if you’re tight on space or want to use it in different settings, go for the under-desk bike. If you’re aiming for more fitness gains and have the room, a stationary bike is the way to go.
The bottom line
An under-desk bike is a convenient and effective way to take care of your physical health. Pay attention to your posture so you can make the most out of it:
- Set the space properly
- Adjust your foot placement and arm positioning
- Listen to your body – take breaks when needed!
And if your budget allows, consider combining your mini bike with a standing desk. This can further help you change your posture without affecting your productivity.
