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

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How To

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

Exercises to improve back strength, posture, and cycling performance

How to do it

Start by lying flat on your front with your head turned to one side and your arms close to your body.  Makes sure that your thumbs are pointing away from your body and your little fingers are at your sides.

Position one: lie on your front, with head to one side, and little fingers parallel with your sides

Then, lift your upper back off the floor, turning your thumbs backwards as you go, and squeezing your shoulder blades together. Leave your legs on the ground and keep your neck long at the back, eyes glanced down towards the floor. Hold this position for 10 seconds, before lowering back down to the start position to rest for 10 seconds. Alternate which side you turn your head as you rest to help maintain neck mobility. Repeat six times before taking a slightly longer rest. Two to three sets will give you two to three minutes of ‘work’.

The length of time that this position is held can be extended as you progress

One progression might include two to three sets each containing three repetitions, holding the position for 20 seconds each time, and resting for 10-second intervals.

Further progression might involve two sets, each with three repetitions, holding the position for 30 seconds and resting for 15-second intervals.

A final progression could involve a single set, but holding the position for one minute at a time, with 30 seconds rest, and repeating three times.

To watch Jo perform this exercises, follow this link and this link.

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