Exercise of the Month
Low Back Extension
By Shannon PatersonACHIEVE Personal Training and Multisport Coaching
In your quest to whittle your middle, don't forgo the opposing muscle groups in your lower back. They are equally as important to ensure muscle balance in cycling as well as daily life.
Statistics show that 80% of adults experience back pain. If you've ever tweaked your lower back, you already know that almost every movement can be traced back there. Move your arms, legs, or neck and you will feel it in your back. The chance of injuring your low back is exacerbated by slouching or hunching forward when standing, sitting and yes...riding your bike.
To counteract the rounded back syndrome, you need to strengthen the low back extensors. Since the main function of the extensors is to straighten the spine and hold it that way for long periods of time, low intensity muscular endurance exercises are best.
This month's exercise integrates low back extension, hamstring flexibility, and gluteal stabilization - all much needed for a fit Cycle the WAVE girl. Be sure to practice perfect form. It's not a test of how close you can get the stability ball to the floor, but rather, how well can you maintain spinal length without sacrificing form.
TRY IT:
* Practice good posture first. Stand soldier-like: chest out with shoulders back and down. (Pinch shoulder blades together). Knees are slightly bent to avoid hyperextension of the low back. Now maintain that same upper body frame while holding a 55cm stability ball above your head.
* Imagine a vertical line running through the middle of the ball, the top of your head, and down your spine. This line should remain intact throughout the movement. Don't let the ball break the vertical plane by allowing the hands to drift forward of the shoulders. This alone may be a challenging position. If so, just practice standing this way for 15-30 seconds at a time working your way up to 1 minute before adding movement.
* Contract your abs (aka suck in your belly ) and glutes. Bend forward from the hips, not the lower back/waistline. Move slowly maintaining the straight spine/ball form by rocking your weight back into your heels.
* Goal is to get your torso parallel to the floor. However, tight hamstrings may prohibit this full range of motion. Don't be an over-achiever; stop when you can no longer maintain your vertical line.
* To return to standing position, engage the lower back extensors. Slow and controlled, no momentum. It's very helpful to use a mirror and watch your profile to check for form breaks.
Do 2 sets of 15 reps at least 2-3x/week. It's best to do lower back and abdominal exercises after or separate from your cycling workouts. Riding with pre-fatigued core muscles could lead to poor form and increase risk of injury.
Good luck to all you Cycle the WAVE girls ! Ride strong and ride happy!
Strike a Pose 
When: Saturday, September 11th
