Conditioning for cyclists with Jo McRae: part four - upper and lower back

Expert road bike reviews and the latest road bike news, features and advice. Find rides & events, training articles and participate in our forums


How To

Conditioning for cyclists with Jo McRae: part four – upper and lower back

Exercises to improve back strength, posture, and cycling performance

Bike benefits

The benefits of this exercise for cyclists are mostly preventative, in that doing it regularly will restore basic levels of postural strength to your back, and prevent the changes in the curves of the spine that can cause injury. Lower back injuries and shoulder impingement problems can be kept at bay with the prone cobra. Weakness in the lower and upper back muscles can lead to a flat lower back and an excessively rounded upper back in cyclists.

Want to do more of this? Avoiding time off the bike should provide the motivation for simple exercises like the prone cobra

These not only affect the way you look off the bike but can leave you more prone to lower back injury and shoulder problems. The ‘hunched’ upper back posture common in cyclists can cause secondary shoulder and neck problems, often off the bike, but sometimes on it too. Either way, avoiding time off the bike caused by injury should be motivating enough to make the small amount of time needed for this exercise.


Newsletter Terms & Conditions

Please enter your email so we can keep you updated with news, features and the latest offers. If you are not interested you can unsubscribe at any time. We will never sell your data and you'll only get messages from us and our partners whose products and services we think you'll enjoy.

Read our full Privacy Policy as well as Terms & Conditions.