Recommended core exercises?
stu-bim
Posts: 406
Superman - lie face flat and raise arms and legs as if flying like superman. Hold for 10 seconds rest and repeat. Build up amount of time held. This will strengthen your lower back.
Scorpion - again lie flat on ground with arms outstretched and bring right heel to left side on ground by rotating from a little under your arm pits. Hold for a delay and do left leg to right side. Slowly with no jerking movements. This will loosen and strengthen your back.
Good mornings - using a broom handle resting over the back of your shoulders bend so as if trying to touch your toes but keeping your back arched and bending at the hips. Mostly a glutes and hip exercise but these muscles all work in tandem with the lower back muscles. You can work up to using weight but the basic exercise is a good stretch also.
A gym is not really needed to strengthen your core muscles as there are plenty of exercises that most people should be able to do that they can't. I had been in gym years and would have had decent strength in most of the common exercises, 120kg bench and 160kg squat (not necessarily strong for the weight I was). But since starting training in crossfit I have realised some exercises I am really poor at. So far gotten better at them but exercises like burpees really tax your fitness and basic strength. Who would have thought getting onto the ground and back up again would be an exercise.
Scorpion - again lie flat on ground with arms outstretched and bring right heel to left side on ground by rotating from a little under your arm pits. Hold for a delay and do left leg to right side. Slowly with no jerking movements. This will loosen and strengthen your back.
Good mornings - using a broom handle resting over the back of your shoulders bend so as if trying to touch your toes but keeping your back arched and bending at the hips. Mostly a glutes and hip exercise but these muscles all work in tandem with the lower back muscles. You can work up to using weight but the basic exercise is a good stretch also.
A gym is not really needed to strengthen your core muscles as there are plenty of exercises that most people should be able to do that they can't. I had been in gym years and would have had decent strength in most of the common exercises, 120kg bench and 160kg squat (not necessarily strong for the weight I was). But since starting training in crossfit I have realised some exercises I am really poor at. So far gotten better at them but exercises like burpees really tax your fitness and basic strength. Who would have thought getting onto the ground and back up again would be an exercise.
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The above exercises will sort you right out
Cat stretch - On all fours puch centre of back as high as possible, impersonate a pissed off cat.
Do 15 mins combined of the above a few times a week or even each day and your back will thank you immensly
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Have you had this investigated by a doctor, or a physio? If not, I would. Assuming your position is correct (and I don't have any reason to suspect that it isn't) then that much pain (or indeed any pain) is not normal. Go get it checked.
Why would his core be weak?
http://www.bookdepository.co.uk/book/97 ... tAodZjoAEw
Some good core exercises in here. If you can get to a gym, Squats are a very good recommendation.
The plank and side planks are a core strength must-do
http://www.mensfitness.com/training/los ... ronger-abs
http://www.youtube.com/watch?v=6cRAFji80CQ
http://owningalegend.wordpress.com/2014 ... ced-price/
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perhaps your saddle has slipped back on the rails?
Cant see any harm in doing some core exercises.
Have to agree with Imposter about getting it checked out. Backs are complex things and any weakness in the posterior chain or core could show as back pain. I used to suffer lower back pain and it was cured by strengthening and stretching my hamstrings and calves.
If you have lost faith in your doctor I would suggest seeking out a decent sports physio and getting them to check you out.
Leaving aside the debate as to whether or not it helps generate more power it simply means I feel better, have never suffered from core related aches/pains despite doing some pretty extreme rides and, being honest, it's nice to look in a mirror and see a well toned tum.
Past few months I have been using this book (recommended by Audax UK, which sort of makes sense, doing a 600 is pretty challenging to your body, core included.)
http://www.amazon.co.uk/Tom-Danielsons-Core-Advantage-Strength/dp/193403097X
I am afraid you have to put to one side the fact that its endorsed by a doper.
The content is quite simply superb, 100% focussed on cycling. It starts with a comprehensive overview of the physiology explaining exactly what the "core" actually is and giving pretty full analysis of all the factors that may cause problems which would be useful to the OP. If you do seek professional advice I would suggest taking this book along as whoever you consult should be able to point to the appropriate page highlighting your problem and this will help understand it much better.
It then gives a full set of drills to carry out. They are 3 levels of progressive difficulty and within each level there are 5 different routines focusing on different aspects.
One very good thing is that all the exercises require no equipment and can be done in a confined space. I wish I had had this back when I was doing a lot of business travel, the workouts are perfect if you are stuck in some bleak hotel with no gym.
I thought I was pretty OK core wise when I first started using the book. I could do umpteen sit ups and hold a plank for 4 minutes. So I jumped into level 2 and got a rude shock as I failed big time. Since the exercises cover a much wider area than the traditional "core" they are very hard work. Not only do they build "strength" they also develop flexibility so obviating the need for a separate routine of stretching.
If you buy this book, start on level 1 and work through to level 3 by next spring I'd pretty much guarantee you will look and feel better. Hopefully you will also have sorted out any core related niggles and/or prevented new ones. And you may even feel more powerful when riding a bike.
search road cc yoga and you will find them.
Seems to cover all the back issues and core strength/flexibility that will help. The vids are a bit lame but once you have worked out which ones you want to do you wont need to suffer them anymore. Don't let the "yoga" title put you off its just stretching really.
Yes. In fact if you only do "core" drills that focus on the abs this can in itself be counter productive as you end up with imbalanced muscle groups that could cause issues.
The reason I rate the "Core Advantage" book so highly is because it recognises this and the exercises in it work the whole body which is why, if you are used to just doing situps and the like as I was you will likely find them hard to start off with.
Nice to hear, it's amazing how only small adjustments to bike can have effects good or bad.