Posture Exercises to compliment summer biking
While we have some die-hard clients who bike year-round, even more of us cycle in the nice weather. We all know that screen-staring can cause poor posture, but who knew that something as good for you as biking can also be posture problematic. We want to give everyone the tools to reap the benefits of biking (no matter what season we’re in) without suffering any of its ill effects.
First, while you’re riding the bike, take periodic “posture check-ins”. Are you holding a neutral spine – including a slight chin tuck without poking your neck forward? Do you have relaxed grip on your handlebars with a very slight elbow bend?
Second, even if you take periodic posture checks, the very nature of being on a bike combined with, so many daily activities that put us in a position that thrusts our head forward and drags our upper back to round like a Teenage Mutant Ninja Turtle. You’ve heard it all before, but driving, texting, being on your computer, eating, are some of the big culprits. But what can we do to counter this head forward position and upper back slouch.
In addition to becoming more aware of our positions through the day (including when on your summer bike ride!), we must build flexibility through the chest, lats, and biceps. This will create slack in the system, so your muscles aren’t pulling your head and shoulder forward. In conjunction with improving your flexibility you must build up your upper back. You’ve got the back lat muscles, which are the big pullers, but we need to focus on the postural muscles that give us stability. These are endurance-based muscles that must be trained that way. So, we will do holds and higher reps to challenge these muscles. Over time, the combination of thinking about your positions through the day, improving flexibility, and building some muscle on your upper back will make you look and feel 10 years younger. Here are some posture exercises you can do post-ride or anytime you have 5-10 minutes to spare.
1. Towel Traction – roll up a towel, length ways down your spine. Use a pillow for your head and just let your arms fall out the sides. You don’t need to force this, but let gravity do its thing. Hold this for 10 minutes while you’re watching TV.
2. Hinge Stretch – place your hand on a wall, about chest height. Lock out your elbows, keep a soft bend in your knees and lean forward. Hold this for about 3-5 seconds, stand up for a second and repeat about 15 times.
3. Floor Flatteners – lie down on the floor with your knees bent and your elbows at 90 degrees. Make sure your lower back stays down to the floor. Press your wrists and elbows down to the floor while raising your arms up over-head. Keep pressing your arms up until they’re straight, even if they come up off the floor. Do 2-3 sets x 15 reps.
4. Iso T’s and W’s – lie face down on the floor, lifting your chest up slightly and keeping your chin tucked. Place your arms out to the side, making a T position with your thumbs up, then thumbs down, then tuck your elbows down to your sides with your thumbs up. For all movements keep your wrists and elbows off the floor and try to keep your shoulder blades pulled down and back. Do 2-3 sets of a 15 second hold with each position. It sounds simple, but it will challenge the postural muscles and will likely be harder than you think. Moving the hand positions will hit different muscles to help you build a balanced upper back.
5. BONUS: Couch Stretch
COUCH STRETCH
• Following a good roll of your quads, spend some time stretching the quads out
• A great choice is the Couch Stretch. If this is too intense use a chair or ball for support
• Place your knee on a yoga block or pillow
• Try to run your shoelaces up the wall with your other leg in front at 90 degrees
• Hold this stretch 2 minutes per side (break it up into 2, 1-minute sets if necessary)
These simple drills will have a big impact on your posture. Try doing these drills every day for 30 days and see the difference. Don’t put this off another day. Performance Institute can help you with your strength, conditioning, and nutrition goals to fast track your results. For a free intro session please contact 604.291.9941 or info@pitraining.ca