Cycling Training's Back Pains And Some Helpful Cures
Back pains are a big problem for me after a long ride. My body isn't quite used to all the heavy cycling training just yet. I do have some basic exercises that help calm and sometime cure my back aches and pains that I would share with you.
Pigeon: Kneel, with your butt touching your heels. Keeping your right knee bent, extend your left leg behind you into a half-split position, with your left knee on the floor. Place your palms on the floor in front of you, shoulder-width apart. Open your chest and lift your head to look at the ceiling. Hold 30-60 seconds, then release. Switch legs.
Hip Bridge: Lie face up on the floor with knees bent, feet flat on the floor about 1 foot in front of butt. Place hands on floor, palms down. Squeezing gluts, slowly lift hips, forming a straight line from knees to waist (be careful not to over-arch spine). Hold 2 counts, continuing to squeeze gluts; lower back to floor and repeat.
Reverse Hyper-extension: Lie down on a ball with the forearms on the floor, the legs straight, toes resting on the floor. Keeping the legs together (and the knees straight, if you can), lift the legs up until they're level with the hips. Lower back down, lightly touching the floor, and repeat for 1-3 sets of 10-16 reps.
Winged Plank: Assume a plank position: face down, arms extended, hands in line with your shoulders, body straight from your head to your heels. Keeping your abs tight, pull your right knee up toward your chest and touch the inside of your left knee with your right toes. Maintaining a straight plank, rotate your right knee out to the side until your right thigh is as parallel to the floor as possible, with your hips square and your right toe touching your left knee. Return to start. Repeat on the opposite side.
Side Chop: Kneel with your knees hip-to-shoulder--width apart. Hold a dumbbell by the ends with arms extended above your left shoulder. Lower the weight across your body and down to the outside of your right knee. Raise it back across your body to the starting position. Do two sets of 10-12 reps on each side.
Obviously if you think it is a serious situation, talk to your doctor for some professional attention.
Pigeon: Kneel, with your butt touching your heels. Keeping your right knee bent, extend your left leg behind you into a half-split position, with your left knee on the floor. Place your palms on the floor in front of you, shoulder-width apart. Open your chest and lift your head to look at the ceiling. Hold 30-60 seconds, then release. Switch legs.
Hip Bridge: Lie face up on the floor with knees bent, feet flat on the floor about 1 foot in front of butt. Place hands on floor, palms down. Squeezing gluts, slowly lift hips, forming a straight line from knees to waist (be careful not to over-arch spine). Hold 2 counts, continuing to squeeze gluts; lower back to floor and repeat.
Reverse Hyper-extension: Lie down on a ball with the forearms on the floor, the legs straight, toes resting on the floor. Keeping the legs together (and the knees straight, if you can), lift the legs up until they're level with the hips. Lower back down, lightly touching the floor, and repeat for 1-3 sets of 10-16 reps.
Winged Plank: Assume a plank position: face down, arms extended, hands in line with your shoulders, body straight from your head to your heels. Keeping your abs tight, pull your right knee up toward your chest and touch the inside of your left knee with your right toes. Maintaining a straight plank, rotate your right knee out to the side until your right thigh is as parallel to the floor as possible, with your hips square and your right toe touching your left knee. Return to start. Repeat on the opposite side.
Side Chop: Kneel with your knees hip-to-shoulder--width apart. Hold a dumbbell by the ends with arms extended above your left shoulder. Lower the weight across your body and down to the outside of your right knee. Raise it back across your body to the starting position. Do two sets of 10-12 reps on each side.
Obviously if you think it is a serious situation, talk to your doctor for some professional attention.
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