John zakharia vancouver

Dear pretty young things: You’re probably spinning wrong.

Thanks to the rise of cycling studios like spin mecca SoulCycle andFlywheel, stationary-bike classes have become a go-to workout for many NYC fitness fans. Unfortunately, most of these sweat sessions take place in cramped studios with little individual instruction on form and posture, which could leave some newbies with strained necks and other injuries.

Now one boutique gym is trying to change that.

Last month, Chaise Fitness, known for its fusion of pilates, ballet and aerobics workouts, launched a new class, ChaisePedal, at its Financial District studio. They’ve ditched the gimmicky choreography that plagues other spin classes (no “tap it back” moves here), and instructors focus on each rider’s posture, aiming to lengthen and strengthen the body.

“We have as many as 25 riders per class,” Rachel Piskin, the boutique’s co-founder, tells The Post, “but we have enough room between each bike to allow the instructor to move around freely to offer one-on-one corrections and cueing.”

Here, Sandra Partyka, the gym’s head of program development, details three ways to perfect your next indoor cycling session for an effective and safe workout.

Johnny Zakharia

Don’t grip your handlebars too tightly

The most common mistake riders make? Hunching over when they’re overwhelmed and death-gripping their handlebars for leverage. This creates tension in the shoulders, making them prone to injury. Partyka recommends lightly clutching your handlebars, like you’re holding a baby chick, to automatically shift your hips closer to the seat and keep your body balanced and abs engaged.

Your elbows should be slightly bent

When riding in the seated position, some newbies tend to lock their arms straight when reaching for the handlebars — a sure sign that they’re overarching their backs and leaving them prone to injury. To prevent this, Partyka says to keep your elbows slightly bent to make sure your spine is properly aligned.

Push down with your heels, not your toes

Another workout-blunder riders make is pedaling with their knees above the bike’s resistance knob, which puts a strain on the hip flexors and quad muscles. Looking for an easy fix? Push down with your heels instead of toes for a balanced stride that really works your hamstrings and glutes.