I'm wondering if pro cyclists do workouts to strengthen their lower backs? If so, does anyone know what exercises in particular?
Don't know about the pros, but I find supporting it with a comfy chair works wonders for my riding comfort... ;-)
Pete. -- Peter Clinch Medical Physics IT Officer Tel 44 1382 660111 ext. 33637 Univ. of Dundee, Ninewells Hospital Fax 44 1382 640177 Dundee DD1 9SY Scotland UK net [email hidden] http://www.dundee.ac.uk/~pjclinch/
: I'm wondering if pro cyclists do workouts to strengthen : their lower backs? If so, does anyone know what exercises : in particular?
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Reverse extensions. Like situps but backwards.
And keep in mind that a lot of back problems are caused by weak abdominals. Try bending forward with loose stomach muscles and you will feel yourself bending/slouching above the pelvis putting stress on the lower back. Do the same with tighter abdominals and your torso will be much straighter with less tension on the lower back. Can make a lot of difference in bending over to reach the handle bars 🙂
I'm wondering if pro cyclists do workouts to strengthen their lower backs? If so, does anyone know what exercises in particular?
I try to get to the gym 3-4 times a week and I'm wondering if there's anything I can do while I'm there to help that post-ride, slightly painful, stiffness?
I pretty sure my riding position is OK, I just have a dodgy lower back!
Hi all I try to get to the gym 3-4 times a week and I'm wondering if there's anything I can do while I'm there to help that post-ride, slightly painful, stiffness?
I pretty sure my riding position is OK, I just have a dodgy lower back!
Superman lifts. Lie on floor face down, arms stretched out in front of you in a Man of Steel flying type position. Lift opposite arm and leg together a couple of inches off the floor, hold for a count of 3, lower them. Do the same with remaining arm and leg. Repeat as necessary. A couple of sets of 15 should be enough.Take it nice and gentle and slot it into your normal workout routine.
Dunno about pro cyclists, but this has been recommended to me by my chiropractor, a boxing trainer and my gym instructor. It's low impact and will slowly work and build up the lower back muscles.
and slung it between my bedroom door frame, my dodgy lower back is much much better. Using it for occasional pull-ups and as part of my morning pre-ride-to-work stretches has made a massive difference. Cheaper than an osteopath too.
True, but this way you avoid developing the old "aero-belly" beloved of recumbant riders 🙂
Technology to the rescue again, and I'm sure carbon fibre would be a whizzier solution than whale-bone in the new Wafflycat-Friendly Bib-Corset! ;-)
Pete. -- Peter Clinch Medical Physics IT Officer Tel 44 1382 660111 ext. 33637 Univ. of Dundee, Ninewells Hospital Fax 44 1382 640177 Dundee DD1 9SY Scotland UK net [email hidden] http://www.dundee.ac.uk/~pjclinch/
Jeremy Collins <[email hidden]> wrote in news:Y2mSc.62$rA4.42 @newsfe2-gui.ntli.net:
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I'm wondering if pro cyclists do workouts to strengthen their lower backs? If so, does anyone know what exercises in particular?
Buy a unicycle! Seriously, I've had an iffy back for years, apparently it is largely down to poor core stability. I found that when I first started unicycling my back problems disappeared within a few weeks. Even the normal triggers (shifting furniture, lifting logs) gave me no problem. The muscles used to balance on the unicycle are the muscles used to keep your back in the proper position. When I commented on the improvement in my back on a unicycling newsgroup there were several responses saying they experienced the same effect.
Jeremy Collins <[email hidden]> wrote: :> :> Very good point. I should have said "do sit ups" as well
: That's interesting. I've been avoiding sit ups as I was : worried they'd make my back worse (I do crunches instead : when I have to, at my Tae Kwon Do class).
My bad. Crunches are fine. I use "situp" as a generic term for all that sort of thing. But do do them
Arthur
-- Arthur Clune http://www.clune.org "Technolibertarians make a philosophy out of a personality defect" - Paulina Borsook
Buy a unicycle! Seriously, I've had an iffy back for years, apparently it is largely down to poor core stability. I found that when I first started unicycling my back problems disappeared within a few weeks. Even the normal triggers (shifting furniture, lifting logs) gave me no problem. The muscles used to balance on the unicycle are the muscles used to keep your back in the proper position. When I commented on the improvement in my back on a unicycling newsgroup there were several responses saying they experienced the same effect.
Hey, that's not a bad idea! I'd feel a bit foolish at first down the local park, but it sounds like fun!
It makes sense, BTW. I've read that doing things like balancing on a board on top of a football is good for core strength.
: And keep in mind that a lot of back problems are caused by weak : abdominals.
Very good point. I should have said "do sit ups" as well
That's interesting. I've been avoiding sit ups as I was worried they'd make my back worse (I do crunches instead when I have to, at my Tae Kwon Do class).
Pilates As before its about strengthing lower back and ads However if one set is stronger or less flexible than the other then it induces stresses on the back and pelvis. Pilcates works on CORE STABILITY and helps target deeper internal less used muscles as well.
Word of warning. Start at beginners level and move up reqardless of fitness. Being fit thought i thought i find a more advanced level to my suiting, could hardly walk the next day.
good luck
"Jeremy Collins" <[email hidden]> wrote in message news:[email hidden]...
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Graeme said:
Buy a unicycle! Seriously, I've had an iffy back for years, apparently
it
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Quoted message said:
is largely down to poor core stability. I found that when I first
started
Quoted message said:
Quoted message said:
unicycling my back problems disappeared within a few weeks. Even the
normal
Quoted message said:
Quoted message said:
triggers (shifting furniture, lifting logs) gave me no problem. The
muscles
Quoted message said:
Quoted message said:
used to balance on the unicycle are the muscles used to keep your back
in
Quoted message said:
Quoted message said:
the proper position. When I commented on the improvement in my back on a unicycling newsgroup there were several responses saying they
experienced
Quoted message said:
Quoted message said:
the same effect.
Hey, that's not a bad idea! I'd feel a bit foolish at first down the local park, but it sounds like fun!
It makes sense, BTW. I've read that doing things like balancing on a board on top of a football is good for core strength.
Jeremy Collins <[email hidden]> wrote: :> :> Very good point. I should have said "do sit ups" as well
: That's interesting. I've been avoiding sit ups as I was : worried they'd make my back worse (I do crunches instead : when I have to, at my Tae Kwon Do class).
My bad. Crunches are fine. I use "situp" as a generic term for all that sort of thing. But do do them
OK, that's good. I only ever "feel the effects" of crunches in my stomach muscles; it's good to know they're helping elsewhere too!
Very good point. I should have said "do sit ups" as wel
Old fashioned sit-ups involving lifting your back right off the floor and flexing over towards your knees are a good way to burst a disc I find. I have done many thousands in my time, often with the feet under a bar and a weight held behind the head. I prefer what I have been told are abdo crunches, in which you contract your abdo muscles hard but only lift your shoulders and upper torso with the knees and hips comfortably flexed.A similar effect can be achieved hanging from a bar and raising the knees.
Jeremy Collins <[email hidden]> wrote: :> :> Very good point. I should have said "do sit ups" as well : That's interesting. I've been avoiding sit ups as I was : worried they'd make my back worse (I do crunches instead : when I have to, at my Tae Kwon Do class). My bad. Crunches are fine. I use "situp" as a generic term for all that sort of thing. But do do them
OK, that's good. I only ever "feel the effects" of crunches in my stomach muscles;
Buy a unicycle! Seriously, I've had an iffy back for years, apparently it is largely down to poor core stability.
Good advice. Better still, *race* a unicycle. It's the best abdominal workout I know of.
-- Danny Colyer (the UK company has been laughed out of my reply address) <URL:http://www.speedy5.freeserve.co.uk/danny/> "He who dares not offend cannot be honest." - Thomas Paine
