Conditioning for cyclists with Jo McRae: part five - stability exercises for trunk, hips, and shoulders

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Conditioning for cyclists with Jo McRae: part five – stability exercises for trunk, hips, and shoulders

Maximising power from the joints


Four-point exercises

Some of the best exercises for focussed stability work on your shoulders, hips and trunk are what I would call ‘horse stance’ exercises, or what in Pilates circles might be called ‘table top’ variations. These exercises performed on all fours provide a ‘big bang’ of stability benefits to all these important areas in one hit. They are often considered ‘rehab’ or ‘pre-hab’ exercises and refer back to the specific core fitness we develop in the trunk and joints through crawling as babies and young children.

‘Horse stance’ articles can be among the most effective to improve core stability

Working through the core with the opposing arm/leg action develops the stability we need for more powerful movements later on, and can also maintain the stability we want for sport with just a little time spent as part of a conditioning plan. 4 point exercises for stability must be done slowly but surely with close attention paid to technique, but you will reap the rewards quickly if you perform them little and often.

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