AQ#3: How Do I Strengthen MY Back?

I just got this question this morning. It came to me indirectly, through my client, from her husband. He’s a 60+ cyclist who is taking his riding very seriously. Working with his coach they recently adjusted his set up, which he says he feels more powerful in, but senses some weakness in his back.

My first thought here is that this naturally comes with the territory of new set up. Muscles working in new positions simply need more time in this position to start feeling strong. And my second thought is regardless of the new set up, having an off bike program for keeping his back healthy is going to be important as he keeps pushing his edge in the world of cycling. The aging body craves variety, sitting on a bike for 3+ hours is not variety. The off bike program helps keep the body happy, both on and off the bike.

So this brings me to my next question “What does keeping a cyclists back healthy look like?”

Keeping joints healthy, or in the case of the back…lots of joints healthy comes down to 3 objectives:

1. Access - what ranges of motion does the spine currently have access to? what ranges of motion do the hips (that influence the spine) have access to? what ranges of motion do the shoulders (that influence the spine have access to?

2. Control - what type of active control do we have access to through these ranges of motion?

3. Strength - what type of load can we control through these ranges of motion? assisted bodyweight, bodyweight, or external load?

A healthy back, one capable of cycling 100+ miles per week needs access, control, and strength in a variety of movements. And the joints north (shoulders) and south (hips) need access, control, and strength in a variety of movements as well.

It’s common to find avid cyclists with limitations in hip extension (due to consistent hip flexion), hip flexion with knee extension (due to consistent knee flexion), thoracic rotation and extension (from the forward hunched position), and hip external rotation (from linear motion).

Assessing these areas is a solid starting place.

1. Range of Motion and Control Tests for:

   a. Hip Extension

   b. Hip Flex + Knee Extension:

   c. Thoracic Extension

   d. Thoracic Rotation

   e. Lumbar Flexion

   f. Lumbar Extension

   g. Hip External Rotation

As we build the program forward we are going to include exercises to target improving the access, control, and strength through these joint actions and movement patterns.

On Sunday 10/12 I’ll send out the full program through my newsletter, The Evergreen Outpost. In it you can expect to find:

1. Mobility drills to provide the variety your body needs to keep your spine healthy.

2. At home strength progressions to build control and strength in flexion, extension and rotation of the spine.

3. Suggestions on future progressions to keep building strength in the gym.

If you are dealing with something else you want a plan and program for shoot me an email and let me know how I can help!

Cheers,

Al